STRENGTH TRAINING

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Dumbbell Regular 21 Curls (Lower and Top Half) to Preacher Curls (Full Range Set)

By RealJock Staff

This exercise provided courtesy of Billy Polson, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.

Benefits
Bicep curls shouldn't always go from hip to shoulder; using half of your range of motion demands greater control within your muscles' working range of motion. For these curls, you'll do half curls (bottom to middle and middle to top), and wind up with a set of full curls against a preacher bench to further isolate the bicep muscle.

Muscles Worked
Biceps

Starting Position
Stand upright with arms at your side and a dumbbell held in each hand with your palms facing forward (see Photo 1).

Exercise

  1. From the starting position, lift the dumbbells up simultaneously until you are halfway through a full bicep curl, pause, then lower your arms back to starting position. Do a total of seven of these lower-half bicep curls (see Photo 2).
  2. After you have finished seven of the lower-half bicep curls, you are ready to move on to upper-half biceps curls. Lift the dumbbells up to a starting point that is halfway through a full range bicep curl, with your elbows at a 90-degree angle and the dumbbells held out in front of you. Curl the dumbbells up together to the top of a bicep curl, but lower down only until your elbows are back at the 90-degree angle. Do a total of seven of these upper-half biceps curls (see Photo 3).
  3. After you have finished seven of the upper-half bicep curls, keep your arms bent in the top position of the final repetition and walk over to a preacher bench. Sit down and lower the weights until your arms are fully extended along the preacher bench with your palms facing up (see Photo 4). Lift the dumbbells up simultaneously and do seven full range of motion biceps curls. When you have finished seven of these curls, you have completed one set (see Photo 5).
About Billy Polson: Billy Polson is the founder and co-owner of DIAKADI Body training gym, which was voted the best personal training gym in San Francisco by CitySearch in 2006. A competitive swimmer and triathlete in his own right, Polson has over 15 years of experience working as a coach and trainer, and was recently named by Men's Journal Magazine (December 2005) as one of the Top 100 Trainers in America.