Standing Curls and Machine Curls

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Standing curls have long since been a classic arm exercise.

Here is a how to perform the optimal standing curl.

Dumbbell curls are similar to curls done with the barbell, but with this certain exercise you are using dumbbells. Using dumbbells gives you the option to alternate and to rest one arm while curling with the other.

Standing curls

1. Place your hands on the barbell with palms facing out, keeping your hands shoulder-width apart.
2. Stand with keep both feet should width apart.
3. Now start off with the bar resting on your thighs
4. Slowly raise the bar by bending your elbows toward your shoulder area, then slowly lower the bar back to the position you started off with.
5. Always remember to be in complete control of the downward motion, this is the negative phase of the exercise.
6. Also, remember to always keep your knees slightly bent and your elbows tucked close to your body, as well as keeping your stomach as tight as you can, this will help you avoid a back injury.

Machine Curls

Machine curls are ideal because they make sure you can not take the easy way out of the exercise.

Here is the proper way to perform the machine curl.
1. Seat yourself on the pad keep in mind to adjust it to your specific fit, otherwise, it will make the curl more strenuous than it has to be.
2. Get a firm grip on the handles
3. Remember to plant feet flat on the floor
4. Then steadily bend your elbows as far as you can, then slowly straighten your elbows, then just before you hit a fully straight position stop, then repeat

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