Using a bicep tricep curl machine is straightforward once you understand the basic adjustments. This machine allows you to effectively work both your biceps and triceps in a single exercise.
Adjusting the Machine
Before starting your workout, you need to properly adjust the machine to your body:
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Seat Height: Adjust the seat so your arms are comfortably positioned when you grip the handles. Your elbows should be close to your sides, and not extended too far away. The video demonstrates the importance of this adjustment for proper form.
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Handle Position: The machine's handles can usually be adjusted closer or further apart. Experiment to find a position that is comfortable and allows for a full range of motion during the curl and extension. The video highlights the adjustment of the handles as crucial for effective use.
Performing the Bicep Curl
- Grip the Handles: Grasp the handles with an underhand grip (palms facing upwards) for biceps.
- Curl: Keeping your elbows close to your body, curl the weights upwards towards your shoulders. Focus on a controlled movement.
- Lower: Slowly lower the weights back to the starting position, maintaining control.
Performing the Triceps Extension
- Grip the Handles: Grasp the handles with an overhand grip (palms facing downwards) for triceps.
- Extend: Extend your arms downwards, focusing on straightening your elbows completely.
- Return: Slowly bring your forearms back up to the starting position, concentrating on the triceps contraction.
Important Considerations
- Proper Form: Maintain correct form throughout the exercise to prevent injuries. Avoid using momentum to lift the weight.
- Weight Selection: Start with lighter weights to perfect your form and gradually increase the weight as you get stronger.
- Warm-up: Always warm up before beginning your workout.
- Cool-down: Remember to cool down after completing the exercise.
