The Body Sculpting Bible for Women (97 page)

As you reach the top of this exercise, again contract the biceps muscle as hard as you can for a count of two seconds.

Slowly return to the starting position of the exercise.

As you reach the bottom position, immediately once again begin curling the weight up toward your shoulder. Once you are done with the desired amount of repetitions with that arm, switch arms and do the same amount of repetitions.

E-Z Reverse Preacher Curl

This exercise targets the brachialis, also known as the outer biceps, and forearm muscles. Remember to keep your head level, looking straight ahead, and to engage your abdominals to avoid using your lower back.

There are a couple variations, including the regular preacher curl, which requires grasping the E-Z bar with your palms facing you. You can also use a low pulley with an E-Z bar attachment instead of an E-Z bar. You will need to position the bench in front of the pulley, and may also use a closer grip. You can use a straight bar as well: just remember that straight bars place more stress on the wrist joint.

PROPER ALIGNMENT

This exercise requires a preacher bench and an E-Z bar. Have your spotter hand you the bar or use the front bar rest. Grasp the E-Z curl bar at the wide outer handle with the palms of your hands facing downward due to the shape of the bar, arms fully extended. Your thumb should be higher than your little finger.

Position your chest and upper arms against the preacher bench pad and hold the E-Z curl bar at shoulder length.

Keep your head and eyes facing straight ahead throughout the movement.

TECHNIQUE AND FORM

As you inhale, slowly lower the bar until your upper arm is extended and the biceps are fully stretched.

Exhale and use the biceps to curl the weight up until your biceps is fully contracted and the bar is at shoulder height.

VARIATION