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Seated Bicep Curl
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The seated position means you can really isolate those biceps, rather than relying on other muscles to general momentum.

Seated Dumbbell Curl

1.Start sat upright on a flat bench, holding a dumbbell either side of the body, one in each hand.

2. Keep your elbows tucked into your side and curl the dumbbell up towards the shoulder. Ensure your  back and torso remain upright and against the bench throughout the movement.

3. Keeping tension through the bicep slowly lower the dumbbells back to your side.

Concentration Curl
Locking the elbow against your inner thigh will concentrate the work load directly through the bicep.
Tip: Make sure the little finger is higher than the thumb at the top of the movement for the arm you are curling, ensuring a strong bicep contraction.


Seated Incline Dumbbell Curl

Setting the bench to an incline and lying back on it, allows you to really work the bicep through the full range of movement for this exercise with extra support from the bench.

Please seek the advice of a GP, physiotherapist or a medically qualified personal trainer before commencing any exercise to avoid the risk of any injury. We do not advise performing any exercise if it exhibits any pain or discomfort in any way.

If you have any questions or queries about any of the exercises, please contact the Didsbury clinic (Manchester) to discuss with your physiotherapist or personal trainer.

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