272 Weight Lifting Techniques
Barbell
Curls- Stand, feet shoulder width apart,
back straight. Grab barbell (hands
shoulder width apart) with underhand
grip. - Hold barbell against upper thighs at
arms length. - Controlling motion, curl barbell
through natural range of motion. Keep
elbows and arms close to sides. Do
not throw weight up by arching back
and swinging barbell. Do not rock
elbows forward. - Pause. With a smooth motion, lower
barbell to starting position. - Pause. Repeat steps 3 & 4. Exhale
raising barbell, inhale lowering
barbell.
Internal
Rotators- Lie on side on bench. Place and
keep working elbow on bench in front
of waist for support. - Hold dumbbell in lower hand. Lower
dumbbell towards floor at a comfort-
able angle. - Pause. Raise dumbbell toward
upper arm. - Lower dumbbell to starting
position. Repeat steps 3 & 4. - Reverse position, repeat on
opposite side. - Exhale raising dumbbell, inhale
lowering.
External
Rotators- Lie on side on bench. Place lower
arm and elbow on bench in front of
waist for support. - Hold dumbbell in upper hand.
Upper arm is across upper body,
working elbow resting against side for
support. - Raise dumbbell towards ceiling.
Use elbow as pivot point. - Pause. Lower dumbbell across
upper body. Repeat steps 3 and 4. - Exhale raising dumbbell, inhale
lowering.
Exercise Instruction Diagram