Bicep Curls By Tiffany Markum and Rebecca Collom

Type of Lift and What Muscles Concentric (to the biceps brachii and the brachialis) Eccentric (to the tricep)

Spotting Technique The spotter stands in front or beside the lifter With the hands under the weight not touching unless the lifter needs help

Variations EZ bar Dumbbells Barbell Standing Sitting Decline Hammer Grip

Teaching Tips Standing- feet shoulder width apart and knees slightly bent Hold barbell shoulder width apart (grip should be underhand) Bend at the elbow curling the dumbbell up to the shoulder Slight pause at the shoulder Slowly lower it back down to the beginning