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arm curl


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An exercise (figure 6) performed with free-weights to improve arm muscles (biceps and brachialis) and shoulder muscles (deltoids).▪ Stand with your feet shoulder width apart and knees slightly bent. Hold the bar in an underhand grip (i.e. with palms facing upwards) with arms extended. Your hands should be slightly wider than hip width apart. Lift the barbell by bending your arms (ensuring that your elbows are tucked in close to your sides) until the bar just touches your chest. Make sure that you use only the arms to perform the movement, do not permit your body to swing. Hold the position for a few seconds and then lower the barbell slowly to the starting position.Arm curls can also be performed sitting down, or single-handedly using dumbbells.

▪ Stand with your feet shoulder width apart and knees slightly bent. Hold the bar in an underhand grip (i.e. with palms facing upwards) with arms extended. Your hands should be slightly wider than hip width apart. Lift the barbell by bending your arms (ensuring that your elbows are tucked in close to your sides) until the bar just touches your chest. Make sure that you use only the arms to perform the movement, do not permit your body to swing. Hold the position for a few seconds and then lower the barbell slowly to the starting position.

Figure 6 Arm curl

Subjects: Medicine and Health.


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