McLeod - Swimming Anatomy - 2010

Execution

1 . Sit at the end of a bench. With your arms fully extended, grasp a dumbbell in each hand with your palms facing inward.

2.One arm at a time, curl the dumbbell to your chest in an arc while at the same time slowly rotating your palm so that it faces your chest.

3.Alternate arms for each repetition.

Muscles Involved

Primary:Biceps brachii

Secondary:Anterior deltoid, brachialis, brachioradialis, supinator, forearm and finger flexors

cord should be light enough to allow you to complete the entire range of motion.

Execution

1 . Seated at the end of a bench, separate your legs so that they form a V and lean forward slightly with your torso.

2.While holding a dumbbell and bracing your elbow against the middle of your thigh, curl the dumbbell in an arc toward your shoulder.

3.Slowly lower the dumbbell back to the starting position.

Muscles Involved

Primary:Biceps brachii

Secondary:Brachialis, forearm and finger flexors

Swimming Focus

This exercise is useful if you are having difficulty maintaining your form with the barbell or dumbbell biceps curls or if you want to isolate the biceps brachii and brachialis. As the name implies, the primary purpose of this exercise is to concentrate on the curling motion and, in turn, to strengthen the elbow flexors. The key is to maintain the elbow in a stabilized position against the inner thigh and perform the exercise in a slow, controlled manner.