Concentration Curl
Muscle:
Biceps
(Figures 1 & 2)

- Sit on a bench with feet slightly wider than shoulder width apart.
- Hold a dumbbell in your right hand with palm facing upward and rest your right elbow on your right inner thigh.
- Position your left hand on your left thigh for support and balance.
- Slowly bend your right arm to raise the dumbbell towards your shoulder while keeping your elbow locked in place against your thigh.
- After completing a set with your right arm, repeat the exercise with your left arm.

Figure 1

Figure 2

Preacher Curl
Muscle:
Biceps
(Figures 3 & 4)

- Place an EZ curl bar on the rack of a preacher bench, grasp the EZ curl bar with both hands using an underhand grip (both palms facing up).
- Slowly bend your elbows to raise the bar toward your shoulders.
- Slowly straighten your arms to lower the bar back to the starting position.
- Do not allow your elbows or upper arms to lift off the bench when you lower the bar.

Figure 3

Figure 4

Reverse Curl (EZ Bar)
Muscle:
Forearm
(Figures 5 & 6)

- Grasp an EZ curl bar with your hands roughly shoulder width apart and by using an overhand grip (both palms facing back).
- Slowly bend your elbows to raise the bar. It should be parallel to the floor, towards your shoulders.
- Slowly straighten your arms to lower the bar back to the starting position.
- Focus on working your forearm muscles while lifting the bar.

Figure 5

Figure 6

Wrist Curl (Dumbbell)
Muscle:
Wrist flexor
(Figures 7 & 8)

- Place your right forearm on a flat bench.
- Hold a dumbbell in your right hand with the palm facing up.
- Slowly bend your wrist towards your forearm to raise the dumbbell.
- Slowly lower the dumbbell back to the starting position, and allow the dumbbell to roll onto your fingertips.
- Do not lift your forearm off the bench.
- After completing a set with your right arm, repeat the exercise with your left arm.

Figure 7

Figure 8

Sam Li, Head Coach, HK Bodybuilding Team