All-About-Arm-Exercises.com has pictures of the best bicep exercises. This page shows pictures and instructions for the seated bicep machine.
You can work your biceps with dumbbells, barbells, cables, or machines. They all have a different benefit.
One of the differences between dumbbell bicep curls and the bicep machine is that there is constant tension throughout the range of motion when using the bicep machine; whereas, the resistance using the dumbbells changes based on the relationship to gravity.
Many people also find it harder to cheat when using a bicep machine. When you are standing with the dumbbells, you can more easily cheat by using your shoulders or lower back to help get the weights moving.
Below are the pictures and instructions.
Starting Position: Sit comfortably in the bicep machine. Adjust the seat so that your elbow is near the pivot point on the machine.
Form: Exhale and bend your elbows towards your body. Hold for a brief second at the top of the movement and then slowly lower to the starting position.
Personal Trainer Tips: Every bicep machine is a little different, but as you extend and straighten your arms make sure not to hyper-extend your elbows.
Always keep a slight bend in your elbows as you extend.
Also, be mindful of the position of your wrists. Keep your wrists neutral and in good alignment throughout the movement.
Yours in Health,
Dr. Charles PT/PT
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