11. SINGLE ARM PREACHER HAMMER CURL
a.) On a preacher bench or an incline bench adjusted to the same angle, sit or stand with the back of your upper arms resting on the bench, elbows bent and holding a dumbbell with the palms facing the center of your body.
b.) In a controlled manner, lower weight until your arm is extended while keeping tension in the bicep. Use the bicep to bring the dumbbell back up to start position ending with a squeeze of the bicep.
12. DUMBBELL CROSSOVER CURL
a.) Stand tall with a dumbbell in each hand at your sides. Raise working arm while maintaining the palms to face your body, towards the opposite side chest by contracting your bicep. At the top, squeeze your bicep and slightly twist palm towards your face for an added contraction. Repeat on opposite side and alternate.
13. ALTERNATING SEATED DUMBBELL CURL
a.) Sit at the edge of one end of a flat bench with a dumbbell in each hand. Raise one arm using the strength of your bicep with your palm facing you at the top. Contract for one second and release back down. Repeat on opposite side.
* the seated position lessens the tendency to use momentum to raise the dumbbell
14. STATIC HOLD ALTERNATING DUMBBELL CURL
a.) Stand tall and let your arms fall to your sides with a dumbbell in each hand. Raise one arm by focusing on using the bicep to curl dumbbell up to the top. Contract the bicep at the top.
b.) Once arm is in contracted position, raise other arm to contracted position and release the first arm. Repeat.
15. LYING CABLE CURLS
a.) Attach a straight bar to a pulley and adjust to the setting closest to the ground. Lay down on a mat and place your feet on the frame of the machine with legs extended and
hold the bar with palms facing up.
b.) For the start position, your arms are extended and head resting on the mat. Use your biceps to pull the bar towards your chest while maintaining upper arms close to your body. Pause at the top for one second and slowly lower back down while keeping the tension in your biceps.
Check out the next page for the 3 key mistakes to avoid that are currently avoiding maximum arm growth.
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