Hammer-grip Curl

Hammer-grip Curl

The hammer-grip curl has almost always been considered a biceps exercise. This is undoubtedly
due to the fact that the curling action of the movement application. However, due to the semipronated
position of the hands, the curling movement most highly accentuates the brachioradialis
muscle of the forearm. It was indicated that the partially pronation position of the hands during
cambered-bar applications more highly accentuated the brachioradialis muscle than was the case with
straight-bar applications. The semi-pronated grip (as applied in the hammer-grip curl exercise) further
accentuates the brachioradialis and is considered the most advantageous manner in which to
emphasize the brachioradialis and as such is included in the movements for the forearms. The upper
arm is activated as well with the brachialis muscle highly-involved and, to a much lesser degree, the
biceps brachii. Remember, the brachioradialis muscle is not considered a member of either the anterior-
median or posterolateral forearm muscle groups and as such is treated as an independent.

Simultaneous or Alternate Application
As is common with the dumbbell curling movements, the hammer grip dumbbell curl exercise
can be performed with either a simultaneous or alternate application. The alternate application is recommended
as this approach allows for increased isolation and accentuation upon the desired region
of the brachioradialis. The alternate version also encourages a complete ROM for the movement application
and reduces the penchant to provide a swinging movement action during the execution of
the exercise.

Elbows Encouraged To Stay In Correct Position
The alternate application encourages the elbows to be
maintained in the desired back, down, and in-close-to the-body
position. By virtue of being able to devote full concentration to
one side, there is a lesser tendency to allow for an elbow-flaring
action to occur during the initiation of the concentric contraction
phase of the movement. As well, there is a lesser tendency
to raise the elbows up and to bring them forward during the
completion of the lift with the alternate approach. A good idea
is to apply a flat position of the wrist as the “cocked” wrist position
would encourage the elbows to be brought upward and
then forward during the execution of the movement.

Summary of Correct Exercise Execution
- Assume the correct preparatory posture by establishing the
normal anatomical stance with the feet positioned at shoulder-
width distance with the toes pointed slightly outward.
Utilize knee and hip-flexion in order to establish a flat, stable
position of the back. The head should be kept in a
slightly upward position.
- Grasp a pair of dumbbells in a hammer-grip and hold them
in the fully-extended arm position at the sides of the body.
Be cautious not to hold the wrist too far away from the
body as this will encourage a leaning action during the initiation
of the concentric contraction phase of the movement.
You may want to bring the dumbbells into a position
that sees the bar positioned just to the outside of the outer
frontal portion of the thigh.
- Initiate the concentric contraction phase of the movement
by lifting the forearms upward while maintaining the fixedelbow
position. You will want to accentuate the area of the
forearms and direct strong neural-impulsing into the area in
effort to reduce the emphasis that will be placed upon the
shoulder during the completion of the lift.
- Complete the concentric contraction phase of the movement
by raising the dumbbell to the concentric finishposition
at the top of the shoulder. You will want to remember
to avoid having the elbow coming forward during
the conclusion of the movement. Pause for one second at
the top of the lift and squeeze the brachialis at the completion
of the movement.
- Begin the eccentric contraction phase of the movement by directing strong neural-impulsing into
the muscles of the forearm (specifically the brachioradialis) and the brachialis muscle of the upper
arm, in effort to avoid having the force of gravity take over control of the movement.
- Complete the eccentric contraction phase by drawing the weight to a slow halt while maintaining
the desired fixed-elbow position.
- You will want to avoid the tendency of swinging the dumbbell down and through the desired
finish-position in effort to maintain muscular control over the movement and to avert incorporating
momentum into the subsequent concentric contraction.

Keys to the Lift
- Establish and maintain the desired down, back and in-close position of the elbow during the entire
movement application in both the concentric and eccentric contraction phases of the lift.
- Do not hoist the dumbbell up during the initiation of the lift but rather utilize strong muscular
contraction in the brachioradialis and the brachialis in effort to derive the greatest benefit upon
the lift and to avert possible injury to the lower lumber region.
- You will want to control the movement application during the eccentric contraction phase in
manner of deriving the greatest results from the movement and to avoid having the dumbbell
come down and through the desired eccentric contraction finish-point so that you may avert incorporating
momentum into the subsequent concentric contraction.

Reverse Barbell Curl

Reverse Barbell Curl

From neophyte to advanced trainee, regardless of status and/or experience, almost every weightresistance
trainee’s forearm routine includes the reverse barbell curl. The “granddaddy” movement of
all forearm exercises, the reverse barbell curl is a simple one to perform but correct movement methodology
is required in order to reduce the risk of injury to the lower back, and to gain the most out
of the exercise. It should be noted that the reverse curl exercise provides high-activation of the extensor
muscles located on the posterior
portion of the forearm, but also requires the
assistance of the biceps brachii and the brachialis
due to the fact that elbow-flexion is
involved.

Determining the Accentuated
Portion of the Forearm
As is the case with all of the forearm
movements, the forearm muscles cannot be
worked entirely independent of one another
and, in fact, whenever we grip anything,
both the anterior-median and posterolateral
muscle groups are always coincidentallyactivated,
if not to the same absolute degree.
For purposes of explanation however,
the most highly-activated muscle group will
be the indicated group for each exercise.
The generally-applied rule-of-thumb in determining
which of the forearm muscle
groups is more highly-emphasized during a particular
movement is the portion of the forearm
that leads the action.

Elbows To Remain Down, Back and
In
Elbows must be kept down, back, and in
during the movement application as the movement
action must be one of forearm-flexion
applied as a result of having the elbows locked
in place to serve as a fulcrum for the movement
of the forearms. There is a strong tendency to
raise the elbows up, and forward, and to flare
them out to the sides during the raising of the
weight in order to incorporate the surrounding
muscles into the movement application.

Tendency to Apply Hip-flexion
Action
There is a strong tendency to utilize a hipthrusting
action at the initiation of the concentric
contraction in effort to incorporate momentum
into the lift. There is also a tendency
to want to lean back during the execution of
the lift in effort to apply leverage to the lift.
Both these actions should be avoided as they
reduce the effectiveness of the exercise, and
could cause lower lumbar region injuries.

Considerations for Barbell
Selection
The reverse barbell curl movement can be
performed with a conventional (straight bar) or
with a cambered-bar. The straight bar provides
for a fully-pronated position of the hands while the cambered-bar provides a partially-pronated
hands position. The significance of the hand position is realized in the specificity-of-accentuation
that is applied to the muscles of the forearm.

Conventional (Straight) Bar Application
The straight bar approach provides for a “pinkies-up” pronated-grip application which accen-
tuates the posterolateral muscle group of the forearm. It should be noted that the brachioradialis
muscle is also involved this movement though not nearly as much as the posterolateral group. The
brachialis muscle of the anterior upper arm (lower region) is also involved but in a reduced capacity
as compared to its involvement during the cambered-bar application.

Cambered-Bar Application
The partially-pronated position of the hands during the cambered-bar application reduces the
stress on the posterolateral group (particularly the outer portion), and the brachioradialis muscle is
more prominently brought into play during the movement. This means that the emphasis of the
movement is significantly reduced on the lateral portion (area of the “pinkies”) and is more prominently-
applied over the medial portion (area of the thumbs). The extensor carpi ulnaris is eliminated
from the action and the extensor carpi radialis is more greatly accentuated. The brachialis muscle of
the anterior upper arm (lower portion), is also more highly-activated during the cambered-bar application.
For purposes of explanation, the straight-bar reverse curl exercise will be analyzed.

Note: the considerations for selection of conventional (straight) bar or cambered-bar would include
the consideration of what other exercises are included in the forearm exercise inventory. If the
hammer-curl exercise is on the list you may want to go with a conventional bar application. On the
other hand if there is no listing for the hammer-grip curl you may want to utilize the cambered bar in
effort to provide accentuation of the brachioradialis muscle.

Summary of Correct Exercise Execution
- Assume the correct preparatory posture for the movement by applying slight knee and hip- joint
flexion and establish a flat, rigid posture of the back.
- Grasp a barbell in a shoulder-width pronated grip. Wider grips reduce the natural ROM movement
application and encourage a rising of the elbows action. Closer grips encourage the elbows
to be brought out too far in front of the body and often induce the high-activation of the anterior
deltoids.
- Lower the arms to the fully-extended position and establish the down, back and in-close position
of the elbows.
- Initiate the concentric contraction phase of the movement by raising the forearms upward. You
will want to make certain to maintain the desired down, back and in-close position of the elbows
as the forearms are raised.
- You will want to avoid the natural tendency to apply a hip-thrusting action into the movement in
effort to apply leverage to the lift. Hip-thrusting severely reduces the effectiveness of the exercise
and could invoke injuries to the lower lumbar region as a result of the arching-of-the back posture
which is usually induced as a result of the exertion of the thrusting activity.
- Complete the concentric contraction phase of the movement by raising the forearms to the fullycompleted
concentric contraction finish-position at the top of the shoulders. You will want to be
certain to apply “pinkie-pressure” throughout the entire movement application in effort to provide
stimulus of the entire posterior region of the forearms. Pause for one count.
- Begin the eccentric contraction phase of the movement by lowering the forearms downward.
Remember to maintain the desired fixed-position of the elbows during the descent.
- Complete the eccentric contraction phase by lowering the weight to the fully-extended (approximately
mid-thigh) finish-position.
- You will want to avoid the urge to recoil at the conclusion of the lift in effort to cushion the effects
upon the forearms. As well, the shoulders may be experiencing a painful response to the
exertion placed upon them and high-concentration is required in order to maintain proper form
throughout the movement.
- You will also want to avoid the tendency to “short-arm” the completion of the eccentric contraction.
You will want to make certain to extend the forearms all the way down while keeping the
elbows in the fixed position.

Keys to the Lift
- Maintain the down, back, and in-close position of the elbows throughout the entire execution of
the exercise.
- Avoid utilizing a hip-thrusting action in effort to apply momentum into the lift.
- Extend the arms fully during the eccentric contraction phase of the movement.
- Avoid the tendency of allowing a recoiling action of the body to be applied in effort to cushion
the effects of the movement during the completion of the eccentric contraction phase.

Reverse Incline Dumbbell Curl

Reverse Incline Dumbbell Curl

The benefits attributed to the unique angle-of-application of the incline dumbbell curl exercise
are repeated, and in some regards, accentuated with the reverse incline dumbbell curl variation. In
this exercise the trainee is positioned face down on an incline bench (either a standing or seated
334 Advanced Techniques in Weight-Resistance Training
bench can be used), with the chest placed squarely upon the bench supporting the body. Their hands
are held in the fully extended position at the sides of the body even with the shoulders. The posture,
and subsequent straight-forward elbow-flexion action provides strong accentuation of the brachialis
at the outset of the movement, biceps short head at approximately the one-third to half-way points in
the movement range, and the biceps long head during the final one-third of the movement.

Movement Analysis
The reverse incline version of the incline
dumbbell curl exercise provides a rarely-available
angle-of-application (and as a result increased stimulus
of the biceps brachii occurs and as such is
considered a highly beneficial curl movement variation.
Almost strangely, the reverse incline dumbbell
curl exercise represents one of the most often
overlooked movements in the entire weight resistance
training exercise inventory. Aspiring trainees
would be well advised to include the reverse incline
curl in their anterior upper arm routine in
effort of providing for increased stimulus and resultant
growth and development of the brachialis
and biceps brachii. It should be pointed out that
the reverse incline dumbbell curl exercise is considered
a “shaping” movement, thus the use of
heavy resistance is discouraged in order to provide
for enhanced growth and development and reduced
injury-risk potential.

Shoulder Highly-Vulnerable in
Reverse Incline
Because of the angle-of-application of the reverse
incline dumbbell curl movement, the shoulders
are pulled slightly forward of their normal
position in relationship to the elbows. The advanced
position of the shoulders and the fact that
the shoulders are placed in reverse position above
the elbows means that the force-vectors hit directly
into the shoulders in a weakened position. Great
care must be taken to direct the emphasis of the
movement into the brachialis and the biceps brachii
and away from the shoulders in order to derive
the greatest benefit from this highly-specific
exercise.

Considerations for Bench and Angle Selection
Either a standing or seated bench can be employed for the movement. Once again, the major
opposition to using the standing bench is that the angle of the incline (usually about 60° relative to
the floor) is too severe to be able to provide optimum benefit. The seated bench would normally
have an adjustment capability that would allow for a much more effective angle (usually about 45°
relative to the floor) to be employed. Both benches provide a similar degree of comfort and movement
capability. It should be noted that a less than 45° angle-of-application would extend the shoulders
more fully and thus provide for an increase in emphasis upon the biceps long head. However,
the extended position of the shoulders exposes them to a high risk of injury and therefore a 45° angle
would be recommended for the movement application.

Summary of Correct Exercise Execution
- Assume the correct preparatory posture for the movement by leaning face down against the back
rest of a seated incline bench. The chest should be pressed against the back rest with the head
held in an erect position over the top of the back rest.
- Grasp a single dumbbell in a supinated grip and lower the arms to the fully-extended starting
position. A semi-pronated staring position can be employed as well, in manner of utilizing a
semi-pronated to supinated “corkscrew” movement application). You may experiment with both
approaches in effort to determine which one serves your objective most effectively. For purposes
of our report we shall outline the simultaneous supinated grip.
- Initiate the concentric contraction phase of the movement by utilizing strong neural- impulsing
into the brachialis and biceps brachii (in effort to reduce as much as possible the exertion felt in
the shoulders) and through the action of elbow-joint flexion raise the dumbbell upward.
- You will want to make certain to initiate the movement with highly-synchronized muscular contraction
of the muscles of the anterior region of the upper arm (not the shoulder) to draw the
weight up. You will want to remember to keep the elbows down, back, and in during the raising
of the dumbbell in order to provide maximum contraction intensity throughout the entire rangeof-
motion capability of the elbow-flexion action.
- You will need to concentrate fully in effort to avoid leaning back in manner of providing impetus
to the lift. In addition to reducing the intensity of the contraction in the biceps brachii the leaning
back action creates an arching of the lower back which can cause a jamming of the facetjoints
and other lower lumbar region injuries.
- You will have to focus diligently in order to provide for a proper true-vertical plane movement
application. There is a strong tendency to contract the weight under the bench toward the chest
as opposed to outside in a parallel line with the shoulders. Remember to maintain the “pinkiesup”
position of the hands in order to provide maximum stimulation of the biceps throughout the
ascent.
- Contract the weight up to the concentric contraction finish-position and squeeze the biceps
forcefully at the conclusion of the lift.
- You will want to apply a strong over-supination action at the top of the movement in order to
provide increased tension upon the biceps. Hold the weight in the fully-contracted concentric
contraction finish-position before initiating the eccentric contraction phase of the movement.
- Slowly lower the weight by extending the arm downward by virtue of strong neural- impulsing
into the biceps in effort to combat the impending forces of gravity which threaten to overpower
the biceps. You will want to apply a slow speed-of-contraction movement application during the
eccentric phase in effort to avoid straining the shoulders at the conclusion of the lift. The ligaments
and tendons in the shoulder, as well as the biceps tendon insertion could easily become
strained if the weight is permitted to “free-fall” back to the starting position.
- Complete the eccentric contraction phase of the movement by drawing the weight to a halt at
the fully-extended position of the arm. You will want to resist the urge to allow for the weights
to swing behind the body in effort to provide a “wind-up” for the subsequent concentric contraction.

Keys to the Lift
- Utilize strong neural-impulsing of the biceps brachii in manner of providing for maximal contraction
intensity in the desired region of the anterior upper arm and to avoid the strong involvement
of the shoulders.
- Maintain the “pinkies-up” position in order to provide increased stimulation.
- Maintain contact with support bench with the chest throughout the entire execution of the
movement and avoid any arching of the back actions.
- Contract the weight in the true-vertical plane and apply strong concentration in effort to avoid
the tendency to draw the weights up under the bench.
- Squeeze the biceps at the top of the lift and apply a strong supination action at the conclusion of
the movement.
- Apply a slow speed-of-contraction movement application in the eccentric phase and avoid any
swinging action of the dumbbell in effort to provide momentum for the subsequent concentric
contraction

Supine Incline Dumbbell Curl

Supine Incline Dumbbell Curl

The incline dumbbell curl exercise provides another variation of accentuation on the muscles of
the anterior upper arm due to the alignment of the shoulder and the elbow, and because the body is
placed in an angled position and the movement is applied directly against gravity. The angled posture
of the body allows for the force-vector to directly attack the brachialis and the biceps brachii which
produces an increase in tension during the movement application. It is vital that the movement be
applied in the line of true-vertical in order to provide for maximum benefit from this unique and
highly-effective movement variation.

Movement Analysis
Once again, the exercise can be performed with a simultaneous or alternate application and with
a supinated-grip or “corkscrew” (semi-pronated to supinated) application. For our purposes we shall
analyze the simultaneous supinated-grip application. It is felt that the simultaneous application pro330
Advanced Techniques in Weight-Resistance Training
vides greater balance than the alternate
proach, and that there is lesser tendency to
rise off the bench in effort to lean into the
lift when the simultaneous approach is used.
The supinated-grip allows for full concentration
of the movement upon both the
biceps short head and long head throughout
the entire movement application, and, as
such, was chosen over the “corkscrew”
(semi-pronated to supinated), application.
You may want to experiment with the other
variations to the movement in manner of
determining the most effective approach
with which to meet your specific objectives.
Regardless of the approach chosen it is imperative
(as it is with all of the curl exercises),
that the hand be in the supinated position
at the conclusion of the lift in order to
derive maximum benefit from this highlyeffective
“shaping” exercise.

Importance of Proper Weight
Selection
It is essential that the exercise be performed
with precise technique in order to
achieve the desired shaping benefits associated
with the concentration movements.
As is always the case—particularly with the
concentrated biceps exercises—the selection
of proper resistance represents the initial
step toward proper movement methodology.
It is not necessary to move heavy
weight on this exercise.
The “concentration” exercises should
be approached with a sense of realization
that over- estimating the amount of resistance
that can be properly applied will most
assuredly eradicate the effectiveness of the
exercise, and could easily create injury risk for the trainee. There are several mass-mover exercises
available that encourage heavy loading, the concentration movements however should be approached
with a keen awareness of the requirement and benefit of proper movement methodology.

Importance of Avoiding Common flaws
There are a number of common flaws-in-technique that should be avoided in order to garner
maximum benefit and to reduce the risk of injury during the performance of the exercise. The frequently-
applied errors that should be avoided include the following.

Raising the Elbows During the Lift
There is a strong tendency to raise the elbows up during the lift in effort to avoid contracting the
biceps brachii and brachialis muscles against the forces of gravity. Due to the unique angle of the
body and the fact that the force-vectors directly attack the muscles of the anterior arm with little
support provided by the shoulder, the exertion felt in the biceps and brachialis is greater than that
which is experienced in the conventional curl exercise applications.

The body seeks out a manner in which to alleviate the cramping action occurring in the biceps.
By lifting the elbows up, the intensity of contraction is severely reduced, and the movement can be
performed with limited pain felt in the biceps. The problem of this approach of course, is that the
biceps do not receive maximum motor-unit recruitment potential because the action of flexion is not
provided throughout the entire range-of-motion of the movement application.

Hoisting Action Implemented into the Lift
Because it is difficult to contract the resistance in a line of true vertical in the incline body position,
there is tendency to lean forward and then to throw the body back into the bench in effort to
provide a “springing” action off the bench in manner of incorporating a large measure of momentum
into the concentric phase of the movement. This implementation of “body-language” encourages the
elbows to be brought out in front of the body instead of being maintained in the proper down, back,
and in-close position. The movement of the elbows severely reduces the contractile intensity in the
biceps brachii and the brachialis and thus, significantly curbs the (desired), resultant effects of the
exercise.

Failure to Maintain “Pinkie-up” Position
It takes strong concentration to maintain the desired “pinkie-up” position due to the fact that the
force of gravity upon the biceps is increased with the inclined position of the body. With increased
duress, the biceps seal out a less strenuous angle-of-application which results in less than true-vertical
line of application. The dumbbells are brought across the front of the body as opposed to straight up
to the sides with the result being that the thumbs are brought over the top of the little finger which
reduces the amount of intensity that is exerted upon the biceps brachii and the brunt of the load is
absorbed by the brachioradialis muscle of the forearm.

Alteration in Body Angle Induced
Another negative ramification associated with drawing the dumbbells across the body is that the
weight of the load encourages the trainee to come up off the bench with the result being that the
movement is now applied with a more vertical body position and the associated benefits attributed to
the incline dumbbell exercise are significantly compromised. Also, when the weights are brought
across the body and the thumbs are allowed to lead the movement, there is little opportunity presented
to apply a strong supination action at the conclusion of the movement.

Swinging the Dumbbells beyond Parallel Position
There is a natural tendency to swing the dumbbells well past the desired parallel-to-the- body eccentric
contraction finish-point with this movement due to the incline angle of the body which (as we
have repeatedly mentioned) exerts a significant increase in force upon the muscles of the anterior
arm. As well, the inclined position of the body exerts increased pressure upon the shoulders; if the
weights are permitted to swing through the natural movement range to an extended distance, great
strain can be placed upon the anterior deltoid heads.

It is important to lower the weights by virtue of strong muscular contraction (in effort to combat
the resistive forces of gravity) by extending the arms slowly down to the sides and not beyond the
parallel-with-the-shoulders point-of-reference. It is important to make certain that the dumbbells
come to a complete halt before attempting the subsequent concentric contraction phase of the
movement. It should be realized that, in addition to creating injury risk, the swinging actions of the
arms erases the hope of a full range-of- motion- contraction of the brachialis and biceps brachii resulting
in a significant reduction in the resultant effects of the exercise.

Summary of Correct Exercise Execution
- Assume the correct preparatory position for the movement by sitting on an incline bench and
leaning back against the back support. It is important to establish contact with the support with
the back and maintain contact with the back support throughout the entire execution of the
movement. The head should be held in a position that is aligned with the angle of the body and
maintained in that position throughout the movement application. It is also possible to use a
standing incline bench, but as most of the standing benches are constructed with too steep an
angle (usually 60-70° relative to the floor), the less severe angle (35-45° relative to the floor)
seated bench is recommended. Remember, the major benefit of the incline application is to provide
accentuated contraction intensity of the biceps brachii; the greater the angle the less effective
the movement will be.
- Grasp a pair of dumbbells in a pronated grip and position the hands in the desired fully- extended
commencement position. The bands should be turned out slightly in effort to provide for
a more readily-facilitated position of supination of the bands. If the hands are placed in the
straight-ahead position there is tendency to turn the bands inward and to roll the thumbs up over
the pinkies during the performance of the lift.
- Keeping the correct posture with the back and head in full contact with the back support, slowly
raise the dumbbells upward by virtue of strong muscular contraction in the action of elbow-joint
flexion. Be careful to apply a highly-synchronized initiation of the lift; no jerking the weight upward.
Remember also to avoid leaning forward, and then throwing the body back, and then
springing off the back rest in effort to apply leverage to the lift. As well, you will want to concentrate
fully on maintaining the proper “pinkies-up” (supinated) position of the hands throughout
the lift.
- Complete the concentric contraction phase of the movement by raising the dumbbells to the
fully-contracted concentric finish-position so that the bottom portions of the weights are resting
at shoulder-height.
- You will want to make certain to apply a strong squeezing action of the biceps and an exaggerated
supination action at the conclusion of the lift to further stimulate the biceps brachii. You
will also want to avoid bringing the dumbbells in front of the body during the completion of the
lift and to perform the movement in the desired position outside of the shoulders.
- Begin the eccentric contraction phase of the movement by slowly lowering the weight using
strong neural-impulsing of the biceps brachii in order to resist the powerful forces of gravity
which threaten to take over control of the descent. You will need to focus on resisting the temptation
to lean forward during the descent (particularly in the latter stages of the set when fatigue
mounts rapidly) in effort to cushion the duress experienced in the biceps during the descent.
- Complete the eccentric contraction phase of the movement by lowering the weight to the fullyextended
finish-position which sees the forearms and upper arms in a straight line. Do not allow
for a rapid speed-of-contraction during the eccentric phase in order that you may maintain muscular
control over the movement throughout the descent.
- You will need to concentrate fully in order to resist the tendency to allow for the weights to
swing past the desired parallel-to-the-shoulders position during the completion of the eccentric
contraction. Remember to maintain contact with the back rest with the head in effort to ensure
that the correct posture has been applied throughout the entire execution of the exercise.

Keys to the Lift
- Establish and maintain the desired correct posture by keeping as much of the back in contact
with the back support as possible and by keeping the head in alignment with the angle of the
body.
- Apply smooth, highly-synchronized contractions during the initiation of the concentric contraction
phase in order to avoid a sudden snapping of the weight into motion which could cause
small tears in the biceps brachii and could strain the biceps tendon attachment.
- Utilize strong neural-impulsing during the eccentric contraction phase of the movement in effort
to avoid having gravity take over control over the movement during the lowering of the weights.
- Concentrate fully in effort to resist the temptation of applying a rocking action of the body and a
subsequent springing action off the back rest in effort to apply momentum into the lift.
- Be certain to maintain the “pinkies-up” position of the hands throughout the execution of the
exercise and to squeeze the biceps at the conclusion of the lift.
- Resist the temptation to apply a swinging motion of the arms during the conclusion of the eccentric
contraction phase of the movement.

Seated Dumbbell (Simultaneous) and Concentration Curl

Seated Dumbbell Curl (Simultaneous)

The seated dumbbell curl movement can be performed with either an alternate or simultaneous
movement application. It is recommended that the simultaneous approach be taken in manner of
providing for increased balance. Due to the stability provided by the bench, the simultaneous application
can be executed with increased control than that which would be available with a standing
simultaneous application. As well, the simultaneous application provides a built-in guidance factor
which permits both dumbbells to be brought through the same (respective) movement plane. With
the alternate approach to this movement there is a greater demand placed upon the trainee to perform
two identical movements.

Movement Analysis
The versatility of dumbbell training can be enjoyed with an outward-grip application. Instead of
the dumbbells being brought up in a
straight line to the front with the knuckles
facing forward, the dumbbells are held out
to the sides at approximately a 45° angle
between the front and the sides of the body.
If the dumbbells are held directly out to the
sides there is increased pressure felt in the
shoulders. It is also very difficult to supinate
the wrists during the raising of the weights.

Tendency to Suffer Breakdowns
in Form
There is a strong tendency to lean forward
and then back to provide a swinging
motion of the dumbbells in effort to apply
momentum into the lift. As well, there is a
natural urge to incorporate the shoulders
into the movement and to allow for the
forearms to bear a major brunt of the load.
There is an increased tendency to apply
wrist-joint flexion into the lift as establishing
(and maintaining), the desired hyperextended
position of the wrist is extremely
difficult to perform with this exercise. It is
also very difficult to perform the movement
in the desired movement plane as there is a
natural tendency to draw the dumbbells
across in front of the body as opposed to
straight up to the sides directly opposing
gravity. As well, there is a very strong penchant
to use the “short-arm” position
throughout the movement application. Remember,
the activation of the biceps brachii
is provided by full ROM elbow flexion which can only be accomplished as a result of full
ROM elbow-extension applications.

Summary of Correct Exercise Execution
- Assume the correct preparatory posture by sitting on the end of a secure bench with the head up
and the back in a flat, rigid position.
- Grasp a pair of dumbbells in a supinated grip and place the hands at about a 45° angle between
the forward and out-to-the-sides positions in the fully-extended position. You will want to make
certain that the pinkies are parallel to the thumbs in order to
provide optimum stimulation of the biceps short head.
- Initiate the concentric contraction phase of the movement by
utilizing strong neural- impulsing into the biceps brachii in effort
to provide powerful elbow-joint flexion in raising the
weights upward.
- You will want to concentrate fully in order to contract the
dumbbells in the true vertical plane as there is a strong tendency
with this movement to bring the dumbbells into the
body and in a slightly horizontal plane during the lift. As well,
you will need to resist the urge to raise the elbows up during
the lift as such action will severely reduce the ROM of the
movement application.
- You will want to resist the tendency to lean back during the
completion of the ascent in effort to provide leverage to the
lift.
- Raise the dumbbells to the concentric contraction finishposition
making certain to maintain the supinated position of
the wrists.
- You will want to squeeze the biceps at the top of the lift in effort to apply maximum intensity
into the movement. You may want to bring the elbows forward and up at the completion of the
lift in manner of providing for an extended distance to the concentric contraction ROM which
would further stimulate the biceps long head. However, when an elbow-raising application is
performed there is a tendency to raise the elbows up during the movement as opposed to waiting
until the completion of the lift which reduces the effect the exercise will have on the biceps short
head. It is recommended that the elbows be maintained in the down, back, and in-close-to-thebody
position throughout the execution of the exercise in order to provide stimulation of the biceps
brachii with no sacrifice made to the biceps short head.
- Begin the eccentric contraction of the movement by utilizing elbow-joint extension to lower the
weight to the starting position. You will need to concentrate fully in order to resist the forces of
gravity which threaten to take over the movement.
- Complete the eccentric contraction phase of the movement by lowering the arms to the fullyextended
eccentric finish-position. You will want to resist the urge to “short-arm” the movement
in effort to cushion the effects of the stretching experienced in the biceps brachii.
- You will want to avoid the tendency to swing the weights behind the body at the conclusion of
the descent in effort to provide momemtum into the subsequent concentric contraction. You
will want to maintain the erect posture of the head and the flat, rigid vertical posture of the back
to avoid the tendency to lean forward during the performance of the eccentric contraction.

Keys to the Lift
- Send strong neural-impulsing into the biceps brachii in effort to reduce the accentuation of the
shoulders.
- Establish and maintain the supinated position of the wrists in order to provide maximal stimulation
of the biceps.
- Do not lean back in effort to provide a hoisting-affect into the movement.
- Concentrate fully in effort to resist the forces of gravity during the eccentric contraction and resist
the urge to swing the weights past the parallel line of the body in effort to provide momentum
into the subsequent concentric contraction.

 

Seated Dumbbell Concentration Curl
The seated concentrated dumbbell curl (as the name would suggest), offers added concentration
to the biceps brachii with a provisionary “peaking” component. As well, the added isolation benefit
associated with dumbbell training allows for increased concentration of the biceps. An additional
component of “concentration” is provided as a result of the applied posture for the movement. The
bent-over position of the body results in a closed-in alignment of the biceps brachii attachments
upon the scapula, and their insertion on the ulna at the elbow-joint. The biceps brachii are thus
placed in a preparatory contracted position and as such, increased tension can be exerted upon both
the biceps long head and the biceps short head. Due to the elbow/shoulder relationship, the brachialis
also is highly-activated with this movement. While the seated concentrated dumbbell curl can provide
the benefit of increased stimulus upon the biceps brachii, it is vital that strict adherence to
proper movement methodology be applied throughout the entire execution of the exercise in order
to derive maximum benefit from this demanding but potentially highly-effective movement.

Several Common Flaws-of-execution Surface
There are a number of common flaws-of-execution that surface during the performance of the
movement and strict attention must be paid to correct exercise execution if the benefits of this exercise
are to be realized. The most frequently seen errors include:
Bending over too far and lowering the head
Lowering the head too far forward severely restricts the range-of-motion of the movement
which severely reduces the effectiveness of the exercise. The head must be kept up during the
movement in order to open the body and allow room for the dumbbell to be raised through the entire
movement range. The desired closed-in position of the origins of the biceps long head and biceps
short head on the scapula in the region of the shoulder and the insertion of the biceps tendon
on the ulnar tuberosity of the forearm near the elbow-joint can still be applied with the head held up.

Initiating Movement with Calf (Heel) Raise Action
There is a strong urge to initiate the concentric contraction by raising the heel off the floor and
apply a supporting lifting action with the calf muscles. It is important to contract the biceps brachii
through the entire range-of-motion of the movement application. Utilizing the calf (heel) raise action
severely reduces the effectiveness of the exercise.

Applying “Short-arm” Movement Applications
It was indicated that the closed-in shoulder/
elbow relationship establishes a shortening of
the biceps brachii which increases the tension felt in
the area. The increased tension presents strong inducement
to retain the flexed position of the arm as
stretching the arm out to the fully-extended position
causes pain in the muscles (particularly toward the
end of a set when lactic acid begins to build up).
The general tendency is to protect against the pain
by maintaining a partially-flexed arm position
throughout the descent.

Applying Unwanted Rocking Action
It is very difficult to execute the movement
without allowing for a rocking action of the body to
creep into the movement. As the weight is lowered
(usually with a “short-arm” position) of slight elbow
flexion there is major inducement provided to bring
the body down with the weight. As the weight is
then raised there is a strong resulting raising-of-thebody
response that sees the trainee incorporating a
rocking action that sees the leg acting as a fulcrum
for the teeter-totter movement application.

Applying the Movement in an Oblique Plane
There is a strong inducement to perform the
movement with a crossing in front of the body action
as opposed to lifting the weight in the truevertical
plane. Opposing the resistive forces of gravity
exerts great force upon the biceps brachii and an
easier approach is sought in effort to reduce the
duress they are placed under. As well, by bringing
the dumbbell across in front of the body instead of
straight up allows for an alleviation of the pressure
experienced in the biceps as a major portion of the
burden of the load is absorbed by the brachioradialis
muscle of the forearm. It is vital that the allimportant
“pinkies-up” position of the hands be
maintained throughout the entire execution of both
the concentric and eccentric phases of the movement in order to encourage maximum motor-unit
recruitment of the biceps brachii and brachialis muscles.

Considerations for Angle-of-application
There are two placement positions, and two angles-of-application that can be utilized for the execution
of the exercise. The triceps can be placed either against the inner thigh just above the region
of the knee, and the movement application applied at a 90° angle from the thigh, or, it can be placed
at approximately the mid-way point of the thigh, with the movement applied at a 45° angle between
the knee and the mid-point of the body. The 45° angle-of-application is recommended in order to
provide a unique angle of approach as compared 90° angle of application that provides a more standardized
straight-on approach.

The 45° angle consideration complies with the proposal that whenever dumbbells are employed
additional (unique) angles of application should be sought in effort to produce novel effects upon the
involved muscles. The 45° angle of application provides for an increase in the range-of-motion of the
movement application and also allows for a more readily-facilitated application of supination at the
conclusion of the lift. Both of the above factors provide for an additional growth and development
component for the biceps brachii as well as the brachialis.

Summary of Correct Exercise Execution
- Assume the correct preparatory posture for the movement by sitting on the end of a secure
bench in a bent-over position with the triceps pressed against the inside portion of the sameside
thigh at about the mid-way point.
- Lower the arm to the fully-extended position and grasp a dumbbell in a pronated grip with the
angle of the dumbbell established at a 45° angle between the knee and the mid-point of the body.
- You will want to raise the head and apply the hyper-extended position of the neck in effort to
provide for maximum range-of-motion capability during the completion of the concentric contraction
phase of the movement.
- Initiate the concentric contraction phase by utilizing strong neural-impulsing into the biceps brachii
and brachialis in effort to provide for powerful elbow-joint flexion in manner of raising the
weight.
- Concentrate fully on raising the weight in the line of true-vertical and resist the temptation to
draw the dumbbell across the front of the body in an oblique angle application. You will want to
resist the general penchant to allow for the thumb to come up over the top of the pinkie during
the final stages of the movement.
- Remember to keep the head up and to resist the urge to lean back during the execution of the
lift.
- Complete the concentric contraction phase of the movement by raising the weight to approximately
chin-high and to the side of the face. The forearm should be positioned true- vertical at
the concentric finish-position.
- You will want to take advantage of the unique 45° angle of application and apply strong (exaggerated)
supination at the conclusion of the lift in effort to exert additional emphasis upon the outer
upper portion of the biceps.
- Begin the eccentric contraction phase of the movement by lowering the arm down by virtue of
strong neural-impulsing into the biceps brachii in extending the arm downward. You will to resBiceps
ist the forces of gravity by utilizing strong muscular contraction of the muscles of the anterior
upper arm.
- You will want to remember to maintain the raised position of the head during the lowering of
the weight in effort to resist the natural urge to lower the head during the descent in effort to reduce
the amount of stretching experienced in the biceps brachii and brachialis muscles.
- Complete the eccentric contraction phase of the movement by lowering the arm to the fullyextended
finish-position. The forearm should be in direct line with the upper arm at the conclusion
of the descent. You will need to concentrate fully in resisting the urge to “short-arm” the
eccentric contraction phase of the movement as there is a strong tendency to rock forward with
the arm in the slightly flexed position in effort to cushion the effects of the stretching action
upon the muscles during the lowering of the weight.

Keys to the Lift
- Utilize full ROM movement applications in both the eccentric and concentric contraction phases
by lowering the arm to the fully-extended position (no “short-arming” permitted) and by keeping
the head erect in effort to open up the body to allow for a full movement range in the concentric
phase.
- You will want to resist the temptation to utilize a calf (heel) raise action in effort to provide impetus
to the lift during the initiation of the concentric contraction phase.
- Be careful to avoid the general tendency to apply a rocking motion during the execution of the
movement by leaning forward during the lowering of the weight and then springing up over the
knee and leaning back during the concentric contraction of the movement.
- Be sure to maintain a “pinkie-up” (full supination), position of the hand throughout the entire
execution of the exercise.
- Remember to apply exaggerated supination of the hand so that the pinkie is positioned beyond
the parallel line of the thumb during the conclusion of the lift in order to effect greater accentuation
of the biceps

Preacher (Scott) Curl

Preacher (Scott) Curl

The preacher curl derives its name from the podium-like bench that is utilized for the movement.
The use of the name “Scott” curl results from the fact that bodybuilding legend Larry Scott
invented the idea of performing the curling movement with the use of an angled bed that serves as
an arm rest. Mr. Scott determined that the preacher curl movement would provide a unique aspect to
the curling movement; one that would induce a “peaking” response in the muscles of the anterior
upper arm. The reasoning behind the idea of using the angled bed is constructed upon the scientific
findings associated with the positioning of the elbows in front of the shoulders which provides a particular
emphasis on the muscles of the anterior upper arm.

Angled Bed Allows For
Relaxation of Shoulders
The angled bed provides a base of
support for the arms and it allows for
the relaxation of the shoulders. In this
fashion the elbows can be positioned in
front of the shoulders with the muscles
of the shoulders in a relaxed posture
which allows for the alleviation of the
activation of the anterior deltoids which
would normally be strongly activated
during postures that have the elbows
positioned in front of them. The significance
of alleviating the pressure exerted
upon the shoulders is that with
the shoulders relaxed, the movement
can be performed with additional emphasis
placed upon the region of the
anterior upper arm as opposed to the
deltoids which obviously would significantly
increase the effectiveness of the
exercise.

Significance or Leaning
Forward
It is important not to lean too far
forward during the movement application
as leaning will expose the shoulders
to the direct line of fire of the
force vectors which will result in the
high-activation of the anterior deltoids.
The greater the involvement of the deltoid,
the less the emphasis of the movement on the biceps. Remember, the benefit of having the
arms supported by the angled arm rest (bed), is that the shoulders can be maintained in a relaxed opposition.
If the trainee leans too far forward into the lift the shoulders are no longer relaxed but are
instead, highly-activated. It is advisable to restrict the lean to that amount which provides for accentuation
of the upper region of the biceps brachii but does not encourage an overriding involvement
of the deltoids.

Remember, the concept of leaning forward provides a benefit of adding tension to the biceps
brachii as it shortens (contracts) the biceps as it brings the attachment (origin) closer to the insertion.
Please refer to the benefits of forward lean in the preceding section on the closed-grip curl exercise.
However, the preacher curl provides a
different emphasis due to the fact that
the shoulders are supported by the bed
of the bench.

Leaning Forward Can Encourage
Unwanted Wrist-flexion
One of the serious negative ramification
associated with leaning too far
forward is that the trainee is encouraged
to apply wrist-joint flexion as the
forearms are brought up to meet the
upper arms. Flexing the wrists highlyactivates
the forearm flexors which reduce
the amount of accentuation the
exercise will have upon the desired region
of the anterior upper arms. Ideally
the wrists would be positioned in the
hyper-extended position in effort to
alleviate the natural tendency to employ
the forearms into the movement.

Head Held Erect
Ideally, the lean would be of such
dimension so as to allow for the head
to be aligned even with the shoulders.
You do not want to bring the head too
far back as this would straighten the
body too much which would result in a
severe reduction in the “peaking” benefit
of the movement as the bar would
not be brought high above the shoulders
but rather would be raised to a
position that is even with (or maybe
even slightly below shoulder height).

“Peaking” Effects Derived
from High Finish-position
Remember, the stretch position of the shoulders
at the finish position will produce the desired
emphasis in the upper region of the biceps which
will add to the overall “peaking” aspects of the
movement. The use of the preacher (Scott), curl
movement application provides the trainee with an
opportunity to utilize a high-finish position of
the elbows without incurring the normal tradeoff
of having to raise the elbows up. The
preacher curl application allows for a fixed elbow
position and encourages the peaking of the
belly of the bicep. In addition, the preacher application
provides a distinct “cutting” aspect as
it allows for a distinct separation between the
anterior deltoid and the top of the biceps brachii.

Importance of Avoiding “Bouncing”
Action
It is important that the trainee maintain a
secure position upon the seat and apply neither
an up and down bouncing action nor a forward
and backward rocking action during the respective
eccentric and concentric phases of the
movement. The under arm (axilla), of the body
should be pressed flush against the top of the
bed and maintained in solid contact with the
bed throughout the movement. The bed should
not be used as a fulcrum to spring up and over
in effort of providing momentum into the lift.

Considerations for Applied ROM or
Movement Application
Of all the considerations regarding the correct
execution of the preacher (Scott) curl exercise
the debate over the proper application of
the eccentric contraction ROM emerges as the
most vital concern. There is much controversy
over whether or not the eccentric contraction
phase of the movement should be applied with
a full ROM or a restricted ROM movement
application. The consideration for less than full
ROM applications is that because of the
stretched position of the biceps brachii and the
exertion such position places upon the biceps
tendon, the fully-extended eccentric position
should not be applied.

Advocates of the full ROM application suggest that a less than full ROM application deprives
the trainee of optimum growth and development potential. The full ROM supporters also suggest
that a slight adjustment in body posture will allow for the application of a full ROM contraction
without risk of injury. The referred to “slight alteration in body posture” however, would reduce the
effectiveness of the exercise as it would (in fact) itself, remove the opportunity for a full ROM application
and would only serve to present a risk of injury. To explain: as the trainee alters his/her body
position in order to reduce the exertion upon the elbow-joint he/she does so in response to experienced
pain. The point of the matter is that the adjustment comes as a result of a pain already experienced;
simply put, the help arrives too late resulting in minor tears being experienced by the trainee
which could easily induce chronic elbow-joint soreness.
As well, by adjusting the body as a result of feeling the pain of the tendon stretching induces a
breakdown in proper movement methodology which sees the trainee resorting to a plethora of training
errors during the execution of the movement. These errors include:

- Applying a leaning forward during the completion of the eccentric contraction;
- Applying a springing action of the body off the fulcrum of the top of the bed;
- Allowing the shoulders to become highly-activated in providing for a cushioning of the load during
the completion of the eccentric phase action.

The above-listed trio of cardinal errors would more seriously hamper the effectiveness of the exercise
to a much greater degree than would the minor restriction in the eccentric phase ROM application.
Restricted seven-eights Eccentric ROM Recommended
It is recommended that a seven-eights eccentric ROM be applied in order to reduce the strain on
the elbow and to provide for a required range-of-motion contraction. It is advisable that the trainee
receive spotting help in this movement in order to help alleviate the pressure experienced in the elbow-
joint during the transition from the eccentric phase to the concentric phase of the movement.

Standing Preacher Curl Bench also Available
Both a seated and standing preacher curl bench are available and each provides the same “peaking”
opportunity. If the standing version is employed you will want to utilize hip and knee-flexion in
effort to provide for the proper body position. You will also want to ensure that the head is held
erect and that the back is held in a flat, rigid position.

Straight Bar, Cambered Bar or Dumbbells?
The preacher (Scott) curl movement can be performed with the use of either a straight bar or a
cambered bar. (Dumbbells can also be utilized and the discussion of dumbbells will be included at
the end of the barbell (straight and cambered explanation). Most of the time, in fact, almost exclusively,
whenever you see the barbell rack of a preacher curl bench it is loaded with a cambered bar. It
is as though the preacher curl exercise is to be performed with the use of a cambered bar. While the
cambered bar can produce impressive results from the preacher curl movement the elimination of
the straight bar as a consideration for the preacher curl movement may represent a major oversight.

Considerations for Cambered Bar Application
As the cambered bar produces a partially-pronated position of the hands it provides highactivation
of the brachioradialis muscle of the forearm and the brachialis in the lower region of the
anterior upper arm. It also activates the long head of the biceps brachii. It does not however, produce
significant effect upon the short head of the biceps brachii. As a result, the cambered bar
preacher curl application provides a peak to the outside of the biceps and produces that flat expanse
of muscle that signifies advanced biceps growth. However, the frontal view of the biceps would reveal
the medial (inner) portion of the anterior upper arm (biceps short head) would not be developed
as fully as the preacher cambered bar application does nothing to stimulate this region of the anterior
upper arm.

Wide-grip cambered bar applications also appear to stimulate the shoulders more than more narrow
and closed-grip applications and as such it is recommended that the more narrow grips be applied
in order to provide maximum stimulation of the muscles of the anterior upper arm. As well the
narrow portion of the cambered bar is less angled than the outer portion which results in a more supinated
position of the hands which will result in greater stimulation of the medial (inner) portion of
the anterior upper arm.

Cambered Bar Stimulation of Biceps Short Head
It should be noted however that the use of the cambered bar provides a unique manner in which
to activate the medial (inner) portion of the biceps. Due to the location and function of the biceps
attachment on the scapula, the partially pronated position of the hands induces a pulling effect upon
the inner portion of the biceps. If a narrow grip is used there is an increased tendency to place the
elbows outside of the shoulders which results in the shoulders being drawn out from the body
(shoulder abduction). This is a different resultant than is experienced with the use of a straight bar
where narrow-grip applications provide stimulation of the lateral portion (long head) of the biceps
brachii. It is also different from the standing cambered bar application where the shoulders are not
supported and the biceps long head is more strongly activated. The action of shoulder abduction induces
an accompanying stretching response in the medial portion of the anterior upper arm which
further stimulates the biceps short head. In addition, because the weight is supported on an angled
bed, and, as the shoulders are in a relaxed position, and as the elbows are in front of the shoulders,
there results increased activation of the biceps short head.

Consideration for Straight Bar Application
The utilization of a conventional (straight) bar preacher curl application allows for the fullysupinated
position of the hands which would produce greater overall peaking development of the
anterior upper arm as it would provide for the activation of the biceps short head. The high involvement
of the biceps short head produces a more fully-developed anterior upper arm region. The development
of the biceps short head in addition to the biceps long head produces a “peak” that carries
across from the lateral to the medial regions of the anterior upper arm. When the biceps are
viewed from the front they provide an impressive mass of muscle that is peaked to perfection.

Considerations for Angle-of-Application
There are several angles that can be applied with the preacher (Scott) benches that can be utilized
to enable the trainee to add a peak to the biceps’ mountains. Most of the beds are constructed on a
45° (approximately) angle though some trainee actually prefer to use the back of the preacher (Scott)
bench to work at a 60° angle in effort to provide a different accentuation on the muscles of the anterior
upper arm. The height of the seat will determine the position of the body. If the seat is too high
the tendency will be too be pitched too far forward which will result in the strong involvement of the
forearms. Conversely, if the seat is positioned too low it will result in a reduction in the ROM of the
movement application as there will be tendency to spring the arms off the top of the bed. The ideal
position of the seat would be one that allows for a comfortable full ROM movement application
which will not invoke springing or rocking actions during the execution of the exercise.
Considerations for Dumbbell Application
The utilization of dumbbells can also be implemented into the preacher curl movement inventory
as the dumbbell application provides a unique angle-of-application associated with dumbbell training.
The use of the single arm dumbbell variation allows for a fully-supinated posture and also
presents opportunity to apply the movement on a different angle. Instead of bringing the weight
straight up, the resistance is first drawn slightly inward, and then in an outward action as it is raised.
This inside to outside movement plane provides strong activation of both the long and short heads
of the biceps brachii.

The rudiments of correct movement methodology are repeated with the dumbbell version of the
preacher curl movement including:

- slow speed-of-contraction;
- fixed position of the body;
- less than full ROM movement application;
- hyperextended position of the wrist-joint.

Summary of Correct Exercise Execution
For our analysis we will outline the seated straight bar preacher (Scott) curl exercise.
- Assume the correct preparatory posture by sitting on the seat with the axilla positioned snugly
against the top of the bed of the preacher (Scott) curl bench. The seat should be positioned at a
height that will allow for the comfortable positioning of the body and a proper performance of a
just-less-than-full-range (seven-eights) movement application featuring no springing or body
rocking flaws in technique.
- The head should be held erect and the trainee should make certain not to lean too far forward
over the bed in order to maximally stimulate the brachialis and biceps brachii (long and short
head).
- The hands should be positioned just inside shoulder width in effort to provide for a direct line of
application between the elbows and the shoulders and to provide for maximal stimulation of
both the biceps long head and short head. Wider grips will accentuate the shoulders more and
should be avoided. You may want to experiment with the specific hand displacement distances in
order to discover the one most beneficial for your requirements.
- You will want to ensure that you have applied a hyperextended position of the wrist-joint in effort
to provide for maximal stimulation of the upper anterior arms and to discourage the involvement
of the forearms.
- Stand up to raise the barbell from its cradle (in manner of avoiding straining the biceps tendon)
and then resume the correct preparatory position upon the bench with the barbell held up at eye
level. You will want to make certain to keep the head erect.
- Slowly lower the weight downward by extending the arms. You will want to remember to direct
strong neural-impulses into the biceps brachii in order to apply strong muscular contraction
movement applications and to avoid having the shoulder take over control of the movement
during the lowering of the weight.
- Lower the weight to a position that is just less than the fully-extended position (seven-eights) and
make sure not to rise up off the seat in effort to cushion the effects of the stretching action.
- You will want to pause at the seven-eights position in manner of preparing for the subsequent
concentric contraction. It is essential to utilize strong concentration in the biceps brachii and the
brachialis in order to protect the biceps tendon from being forced to bear the burden of the
stress experienced during the transition from the eccentric to the concentric contraction phases
of the exercise.
- Initiate the concentric contraction by raising the barbell upward by utilizing strong muscular contraction
of the biceps brachii and the brachialis.
- Raise the barbell upward to the concentric contraction finish-position (approximately eye height),
and make certain to squeeze the biceps brachii fully at the conclusion of the lift.

Keys to the Lift
- Establish and maintain the correct preparatory position of the axilla on the top of the bed and
maintain the fixed position of the body throughout the entire execution of the movement. You
will want to resist the temptation to apply a springing action of the barbell and a rocking motion
of the body in effort to apply momentum into the movement application.
- Utilize wrist-joint hyperextension in manner of reducing the involvement of the forearms.
- Remember to apply a strong squeezing action of the biceps brachii at the conclusion of the lift.
- Utilize light resistance and concentrate fully in effort to avoid the tendency to allow a bouncing
action of the bar off the bed during the completion of the eccentric contraction.
- You will want to complete the eccentric contraction at a distance of slightly less than full range
(approximately seven-eights), in manner of reducing the risk of straining the highly-susceptible
biceps tendon.

It should be noted that the considerations for the biceps short head activation associated with
the cambered bar preacher application might lead the trainee into allowing for some scheduling of
the cambered bar variation of the preacher curl movement into the anterior upper arm routine.

Narrow-grip Barbell Curl

Narrow-grip Barbell Curl

The common name of closed-grip curl should be adjusted to read narrow-grip barbell curl as the
hands are not closed together but rather they are displaced by about 3-5 inches. There is much more
involved in the execution of the closed-grip standing barbell curl than merely altering (closing) the
grip. The closed (narrow) hand placement involves a series of adjustments that are necessary to the
proper execution of the exercise. The utilization of an exaggerated (closed-grip) provides for a different
emphasis upon the biceps brachii ((long and short heads) due to the variation in accentuation that
is provided by the unique angle-of-application the closed-grip curl allows.

Explanation of Recommended Three-Quarter ROM Application
The recommendation of a three-quarter ROM application for the exercise is due to the fact that
the closed (narrow) position of the hands will restrict the movement range of the eccentric contraction
as the elbows will be pressed against into the outer portion of the abdomen. Rather than insisting
upon a full ROM application in the eccentric phase (which would necessitate an exaggerated hipflexion
action) it is suggested that a three-quarter movement range be applied in order to maintain
proper form. The exaggerated bending-at-the-waist action encourages a resulting violent hipthrusting
action at the initiation of the concentric contraction phase. The resulting rocking action not
only destroys the effectiveness of the exercise, but also creates a high risk of injury to the lower lumbar
region.

By establishing the three-quarters movement range, the trainee is able to concentrate on maintaining
proper form and correct movement methodology throughout the movement application. The
suggested three-quarter ROM can also be adjusted to a two-thirds or a one-half ROM movement
application. Strong stimulation of the biceps brachii is provided with the less than full ROM application
as the incorporation of constant tension is provided thus allowing the trainee to apply a distinct
measure of intensity into the movement.

Requirement for Increased
Hip and Knee-flexion
The close displacement of the
hands dictates that even with a less than
the fully-extended eccentric phase
finish-position, there will be a requirement
for increased knee and hip-flexion
in order to provide for adequate
“room” to perform the movement. It is
imperative that the increased amount of
knee and hip-flexion that is applied
does not induce a backward-lean posture
of the body as this could create serious
injury to the lower back. As well,
a lean dictates that the movement will
not be performed directly against gravity
throughout the applied ROM and
thus reduces the effectiveness of the
exercise. As well, leaning back encourages
the movement to be applied with
a rigid (locked), position of the arms
which encourages a pendulum (bentarm)
movement application which further
encourages the rocking motion
further reducing the effects of the exercise
upon the biceps brachii.

Considerations for Hand
Displacement
In the introduction, a 3-5 inches hand displacement distance was suggested. If the hands are held
closer together there will be an accompanying flaring of the elbows response which will induce the
pinkies to be pulled away from the bar. Without sufficient pinky pressure, the biceps short head will
receive proper stimulation which is one of the main features associated with the closed (narrow) grip
barbell curl exercise. With the hands positioned at about 3-5 inches apart the pinkies can be maintained
upon the bar providing for accentuation of the entire width of the biceps brachii. As well, the
recommended 3-5 inches hand displacement allows for the benefit of having the elbows positioned
wider than the shoulders without having to endure any negative ramifications associated with exaggerated
body postures. The elbows-wider-than-the-shoulders position will invoke an action of shoulder
abduction which results in the activation of the medial (short), head of the biceps brachii.

Wrist Hyperextension Required
It is imperative that the wrists be positioned in the hyper-extended position in order to derive the
greatest benefit from the exercise. There is a strong tendency to use slight wrist flexion during the
raising of the bar which severely reduces the accentuation upon the biceps brachii. It is not enough
to position the wrists in the extended position as this will encourage the high involvement of the forearms.
The hyper-extended position of the wrist reduces the emphasis that is applied to the forearms
and also allows for a readily-facilitated increase in the ROM of the movement application
which provides additional stimulation of the biceps brachii. The hyperextended wrist position also
encourages maximum contraction of the biceps brachii as it promotes a natural flexion and extension
actions as opposed to the restricted (short-arm), pendulum-like applications.

Considerations for Slight Forward Lean
Another manner in which to provide added emphasis upon the biceps brachii is to apply a
slightly forward lean of the body. The hyperextended wrist position will prove extremely beneficial
during applications featuring a forward lean. In the forward lean position the shoulders undergo an
action flexion which provides a shortening of the biceps which accentuates the tension in both the
long and short heads. The shortening occurs as a result of aligning the origin of the bicep attachments
(at the area of the shoulder) closer to their insertion on the ulna of the forearm. This realignment
encourages an increase in the tension experienced in the muscle even before the movement
begins. The result is that increased exertion can be invoked upon the muscle during the movement
application. Remember however, the accentuation of the movement must be felt in the region of the
anterior upper arm and not in the forearms in order for the benefits associated with shortening the
biceps to be fully realized.

Summary of Correct Exercise Execution
- Assume the correct preparatory posture for the movement by utilizing knee and hip-flexion to
establish a flat, rigid position of the back. You will also want to establish an erect position of the
head with the chin held in a slightly upward position.
- You will want to make certain to apply wrist-joint hyper-extension (not merely wrist-joint extension).
- Initiate the concentric contraction phase of the movement by utilizing strong neural-impulsing
into the biceps brachii to apply the action of elbow-joint flexion to raise the weight upward. You
will want to avoid the urge to apply a hip-thrusting action into the movement in effort to apply
momentum into the lift.
- You will also need to concentrate fully in effort to avoid the natural tendency to apply wrist-joint
flexion during the movement application.
- Complete the concentric contraction by raising the bar slowly to the desired finish-position with
the heels of the hands at nose level. It should be noted that the hands can be brought up high
without having to raise the elbows due to the fact that the elbows are positioned in front of the
body.
- You will want to remember to squeeze the biceps (not the barbell), at the conclusion of the lift in
order to maximize the effects of the exercise.
- Begin the eccentric contraction phase of the movement by slowly extending the arms downward
while maintaining strong neural-impulsing into the biceps during the lowering of the weight. You
will want to avoid the tendency to bend forward with the weight during its descent in order to
provide maximum stimulation of the biceps.
- Complete the eccentric contraction phase of the movement by extending the arms to a position
that is approximately three-quarters of the way through the natural (straight up and down)
movement range. It should be noted; The three-quarters (or two-thirds) ROM movement
applications are recommended over the one-half ROM as there is a strong tendency to “shortarm”
the half-curl version of the movement as great strain is exerted upon the tendons in the elbow.
The three-quarters ROM application provides an easier transition from the eccentric to the
concentric contraction phases of the movement. As well, the three-quarters ROM provides an
obvious increased range in which the movement can be applied.
- You will want to resist the urge to bend forward with the body in effort to cushion the burden of
the load at the conclusion of the descent and to provide impetus for the ensuing concentric contraction
phase.

Keys to the Lift
- Utilize hip and knee-flexion in order to establish the proper preparatory position.
- Apply hyperextension of the wrist joint and maintain this position throughout the movement
application.
- Avoid “short-arming” the movement application.
- Do not lean back and apply a hoisting effect during the initiation of the concentric contraction.
- Do not bend forward at the conclusion of the eccentric contraction in effort to cushion the effects
of the burden of the load upon the biceps.
- If you apply a slight forward lean in the movement, be certain to apply wrist hyperextension and
to concentrate fully on directing strong neural-impulses into the biceps brachii in effort to reduce
the involvement of the shoulders and the forearms.

Standing Cable Curl

Standing Cable Curl

A cable variation of the barbell curl can be employed to provide a slightly different stimulation to
the muscles of the anterior upper am. The effort-above-the-resistance relationship provides a different
accentuation of the anterior upper arm region in that it provides accentuation of the brachialis
and stimulates the lower region of the biceps brachii. The cable application allows for different contraction
from that of the free-weight. The cable variation of the barbell curl can provide for a strong
stimulus of the muscles of the anterior upper arm but light weight should be used, and strong concentration
must be employed in order to provide for optimum growth and development potential.

Considerations of
Concentric Phase
Breakdowns
Due to the location
of the plate-stack below
the waist and the resultant
effort/resistance
relationship there is a
greater pulling on the
region of the lower back.
As well, due to the effort/
resistance relationship,
there exists a requirement
to apply slower
speed-of-contraction
movement applications
during the raising of the
weight. Due to the low
position of the resistance
there is a greater tendency
to want to lean back
during the raising of the bar.
As the low position of the resistance exerts greater forces upon the lower
back, any arching-of-the-back action could easily induce an increased risk of lower back injury
compared to the free-weight (barbell) application where the effort and the resistance are in line.

Strong Tendency to Apply Forearms into Movement
There is also a strong tendency to apply the impetus of the movement with the forearms during
the concentric contraction. It is important to maintain the elbows down, back, and in position in order
to allow for the proper accentuation of the brachialis and the biceps brachii rather than the forearm
flexors to provide the onus of the lift. Strong concentration is essential in effort to ensure that
the neural-impulsing will be directed into the area of the brachialis and the biceps brachii rather than
in the area of the anterior upper forearms. Particularly susceptible to strain is the area of the ulna
where the bicep tendon attaches to the forearm.

Squeeze the Brachialis and the Biceps Brachii
It is important to squeeze the brachialis and the biceps brachii at the top of the lift in order to
derive the greatest benefit from the movement and to deter the natural tendency to allow the weight
to drop back down too quickly (almost immediately at the conclusion of the lift). There is a greater
cramping experienced during the cable application (if performed correctly) than is experienced in the
free-weight barbell curl exercise and the ability to train through the cramping sensation with proper
movement methodology
will determine the beneficial
effects of this
movement. Once again it
should be stressed that
the movement must be
performed with a slow
speed-of-contraction
movement application.

Significance of
Wrist-joint
Position
The trainee will be
hard-pressed to maintain
the desired wrist-joint
extension and even more
challenged to establish
and maintain wrist-joint
hyper-extension during the cable barbell curl exercise than is experienced during the free-weight version
of the standing barbell curl and strong concentration is required to maintain the desired wristjoint
position. It should be pointed out that the hyper-extended position of the wrists provides a major
deterrent against the pitfalls of allowing the movement to be executed with the emphasis directed
with the forearms. Thus, while more difficult to establish, and maintain, the hyper-extended position
of the wrist-joint will offer even greater reward in the cable barbell application than it would during
the execution of the free-weight barbell curl exercise.

Eccentric Phase Breakdowns
In addition, the pulling affects of the low position of the resistance also induce a breakdown in
form during the eccentric contraction phase of the movement as there is an increased tendency to
allow the weight to return to the starting position too quickly. Often the fast-returning plate-stack
pulls the body forward in an exaggerated bending action which results in a subsequent rocking motion
as a hip-thrusting action is employed in effort to add impetus to the following concentric contraction.
Also, exaggerated pulling actions can invoke a pulling action on the shoulder-joint resulting
in ligament and tendon strain as well as muscle pulls. It is essential to concentrate fully during the
eccentric phase of the movement in order to maintain proper exercise execution in effort to ensure
the safe, efficient application of this highly-effective lower biceps accentuator.

Summary of Correct Exercise Execution
- Assume the correct preparatory position by facing a low pulley station in a shoulder-width stance
with the feet pointed slightly outward. You will want to apply knee and hip-flexion and assume a
flat, rigid posture of the back.
The knee and hip-flexion should
be more pronounced than in the
free-weight barbell curl version
of the exercise because of the location
of the resistance below the
effort which places added stress
upon the lower back.
- The head should be held erect
with the chin up.
- You will want to make certain to
apply wrist-joint hyper-extension
in order to allow for proper accentuation
of the biceps brachii
and brachialis as the effort/
resistance relationship encourages
high activation of the
forearms which reduces the emphasis
upon the desired region of
the anterior upper arm.
- Slowly initiate the concentric contraction phase of the movement by utilizing strong neural- impulsing
into the muscles of the anterior upper arm in manner of applying elbow flexion to raise
the weight upward. You will need to concentrate fully in order to resist the temptation to lean
back during the movement application in effort to apply leverage to the lift.
- Slowly draw the weight to the desired finish-position with the bar raised to chin level. Remember
to make certain that the elbows have been maintained in the recommended down, back, and inclose
position.

Keys to the Lift
- Work with a weight that will allow for maximum control and will encourage strong neural- impulsing
into the muscles of the anterior upper arm in order to alleviate the emphasis on the forearms.
- Utilize wrist-joint hyper-extension in manner of providing optimum emphasis upon the brachialis
and biceps brachii muscles and to reduce the amount of emphasis that is exerted upon the forearms.
- Apply slow speed-of-contraction movement applications as the cable/plate-stack variation requires
slower contraction time in order to gamer maximum benefit from the movement. Particularly
helpful in providing maximum benefit is the utilization of slow, highly-concentrated eccentric
contractions.
- Squeeze the brachialis and the biceps brachii at the conclusion of the concentric contraction
phase in effort to ensure the effects of the movement are felt in the desired region of the anterior
upper arms and not in the forearms. It should be noted however that the resistance- below-the-
effort relationship associated with the low-pulley barbell curl variation will strongly encourage
the involvement of the forearms and the lower position of the anterior upper arms (brachialis).

Note that you may want to take advantage of the opportunity to apply accentuation on the upper
portion of the biceps brachii by assuming a slight leaning posture into the apparatus. The indirect
relationship of the effort and the resistance allows for a more readily-facilitated alteration in posture
that provides the chance to apply a different stimulation into the muscles. The forward position of
the body will allow the elbows to be brought back behind the body which will provide a unique angle-
of-application that will stress the upper portion of the biceps brachii. Such position of the elbows
is not readily available with the free-weight (barbell) applications. (You will not want to bring the elbows
too far back however as this could invoke strain upon the shoulder ligaments)

Standing Cambered (E-Z) Bar Curl

Standing Cambered (“E-Z”) Bar Curl

The utilization of the cambered (“E-Z”) curl bar provides a different accentuation upon the region
of the anterior upper arm than is found with the conventional straight bar curling application.
The cambered bar places the hands in a position of slight-pronation (as opposed to the supinated
position). The slightly pronated position of the hands provides added accentuation of the brachialis
in the lower portion of the biceps and also strongly activates the brachioradialis muscle of the forearm.

The “E-Z” curl moniker is undoubtedly derived from the fact that because the hands are not in
the supinated position, there is a drastic reduction in the exertion upon the biceps brachii, and as a
result the emphasis of the movement is now directed to the powerful brachioradialis. The movement
is thus considered to be “easy” as compared to the conventional curl application. The cambered-bar
application should be utilized as a valuable additional curling movement variation, but should not be
considered as a replacement to the standard (supinated-grip) standing barbell curl exercise.

Closer Hand Displacement Invokes Rocking
The partially-pronated position of the hands induces a stronger inclination to allow for cheating
techniques to surface during the execution of the movement. There is a closer displacement distance
between the hands which forces the hands to be brought down in front of the thighs (as opposed to
the sides of the body), which often invokes an over-compensatory bending of the waist during the
completion of the eccentric contraction. Exaggerated bending at the waist frequently results in a corresponding
a corresponding hip-thrusting action during the following concentric contraction which
results in a rocking action.

Accentuation upon the Shoulders
As well, there is an increased tendency to allow the accentuation of the movement to be applied
through the shoulders with the partially-pronated grip. There is greater exertion felt in the brachioradialis
and the brachialis muscles when the movement is performed properly with strong neural impulsing
being applied to the involved muscles. However, there is tendency to allow for the burden of
the load to be taken up with the shoulders due to the angle of application brought about by the fact
that the bands are brought in front of
the body. With the body leaning
ward the force vectors attack the
shoulders first discouraging the activation
of the biceps brachii. Strong concentration
is required in order to allow
for the strong activation of the biceps.

Wrist Position Vital to
Desired Resultant Effects
The position of the wrist plays a vital
role in the resultant area of emphasis
that the movement will apply to the
muscles of the anterior upper arm.
There is natural tendency to hold the
wrists in a parallel-to-the-forearms position.
If the wrists are held parallel to
the forearms there is a strong tendency
to allow for the impulsing of the
movement to be felt in the shoulders
and to feel the strong activation of the
brachioradialis muscle of the forearms
during the movement. By extending the
wrist downward, the amount of pressure
felt in the shoulders is significantly
reduced and while the forearms will
remain highly activated due to the partially-
pronated grip application, there
will opportunity to experience strong
activation of the biceps brachii (particularly
the biceps long head), during the
execution of the exercise.

More Readily-Facilitated ROM Application
As well, extending the wrists downward encourages a full ROM application during the eccentric
contraction phase of the movement which is directly opposite to the penchant to “short-arm” the
movement application during the eccentric phase when the parallel position of the wrist is applied.
With the wrists in the “cocked” position there is a strong tendency to restrict the movement with the
result being that the execution of the exercise is actually performed with the forearms and shoulders
with very little involvement of the anterior upper arm. It is very difficult to apply a squeezing action
upon the biceps brachii and the brachialis at their conclusion of the concentric contraction. Also with
the extended-wrist position there is a greater tendency to apply a rocking motion with the body
which severely reduces the effectiveness of the exercise and could easily invoke serious lower back
injury.

Importance of “Pinky-Pressure”
One of the most overlooked considerations with respect to the standing cambered bar curl is
that of maintaining strong pressure with the pinkies and not just the forefingers and thumbs. There is
a strong tendency to allow the pinky to come away from the bar during the completion of the set as
the removal of the pressure in the pinky reduces the pressure (muscular “burn”) experienced in the
biceps region and allows the accentuation of the movement to be applied with the brachioradialis
muscle. If the pressure on the pinky is reduced there is a tendency to allow for a strong involvement
of the shoulders which further reduces the effectiveness of the exercise. By applying strong pressure
with the pinkies the movement application becomes one involving a component of supination (as the
pinkies are forced against the bar), even though the hands are in a partially-pronated position. The
component of supination (all be it slight), allows activation of the biceps brachii producing optimum
resultant effect.

Summary of Correct Exercise Execution
- The rudiments of proper movement methodology for the standard standing barbell curl exercise
are repeated with the cambered (“E-Z”) bar curling variation. Because the hands are brought in
front of the thighs during the completion of the eccentric contraction you will want to apply increased
hip and knee-flexion in order to compensate for the blockage of the thighs and provide
for the opportunity to apply a full range-of-motion movement application during the completion
of the eccentric phase.
- The head should be held up with a slightly raised position of the chin and the back should be
placed in a flat, rigid posture in order to alleviate potential strain on the lower lumbar region.
You will also want to extend the wrists downward in order to allow for maximum emphasis of
the muscles of the anterior upper arm and not just the brachioradialis.
- Initiate the concentric contraction phase of the movement by utilizing strong neural-impulsing
into the brachioradialis and the brachialis as well as the biceps brachii in raising the bar upward.
Remember to contract the biceps as much as possible during the movement in order to produce
the most effective results.
- Remember to keep the elbows in the desired down, back and in position throughout the movement
application as there is a natural tendency to raise and flare the elbows as the bar is raised.
- Complete the concentric contraction by squeezing the biceps thoroughly in order to derive maximum
benefit from the exercise.
- Begin the eccentric contraction phase of the movement by slowly lowering the weight by extending
the arms downward. Remember to maintain strong neural-impulsing into the region of the
muscles of the anterior arm as opposed to allowing the shoulders to assume the brunt of the load
during the lowering of the weight.
- Complete the eccentric contraction phase by extending the arms fully (you do not want to
“short-arm” the eccentric movement) in order to derive the maximum range in the eccentric
phase. You will want to resist the urge to allow the weight to bounce off the thighs during the
conclusion of the movement. You will also need to avoid the tendency of applying a hipthrusting
motion into the subsequent concentric contraction phase.

Keys to the Lift
- Utilize increased knee and hip-flexion in order to allow for the most beneficial posture for the
accentuation of the biceps brachii.
- Utilize the downward position of the wrists to alleviate the amount of involvement of the forearms.
- Avoid any rocking motions during the execution of the movement.
- Squeeze the biceps brachii at the conclusion of the concentric contraction in order to achieve
maximum benefit from the exercise.

Barbell Curl 21

Barbell Curl 21

A variation of the standing barbell curl is found with the popular Curl 21 exercise which is utilized
to provide for a measure of intensity to be exerted upon the muscles of the anterior upper arm
a power movement. The Curl 21 application allows for a reduction in the amount of weight used and
a prolonged set of lower upper and full-range ROM applications which provide additional stimulus
on the brachialis and biceps brachii. The premise beyond the Curl 21 exercise is to provide concentrated
effort to both the lower and then upper regions of the anterior upper arms and then to take
the level of intensity even further with a full-range curl movement application which produces a massive
“pump” effect upon the biceps brachii and brachialis.

In this movement the trainee begins with the normal anatomical position with the standard pronated
just-outside-the-body grip application. The rudiments of the movement remain from the conventional
barbell curl exercise only the movement is halted at the mid-way point (half-curl), and then
returned to the starting position. The half-curl application is repeated for 7 repetitions. On the completion
of the seventh rep the barbell is held at waist level and the movement is now applied from
the mid-way point to the normal concentric contraction finish point. Upon completion of 7 repetitions
from the mid-way to the completed position the trainee then lowers the weight to the fullyextended
arm position and performs 7 full ROM movement applications.

Increased Demand for Proper Movement Methodology
There is a high premium on proper movement methodology with the Curl 21 exercise as the
longer contraction duration and the greater number of repetitions increases the fatigue factor upon
the muscles. There is a strong tendency to allow for cheating movements to creep into the exercise
execution. There is tendency to reduce the amount of mental energy that is devoted to the movement
with the result that there is experienced a severe reduction in motor-unit recruitment. As well, with
reduced concentration there is strong temptation to allow the weight to travel too quickly through
the eccentric contraction and to apply a bouncing off the thighs action during the initiation of the
concentric contraction. The resulting rocking action severely reduces the effectiveness of the exercise.
It is important to retain the benefits associated with the intensifying aspects of the Curl 21 exercise.
If concessions are made in proper form and movement methodology then the beneficial aspects
of the exercise are virtually eliminated.

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