Brachialis

WITH M1

Lever Preacher Curl

Instructions

Preparation

Sit on curl machine placing the back of the arms on pad. Align the elbows at the same pivot point as the fulcrum of the lever. The seat should be adjusted to allow the arm pit to rest near the top of the pad. Grasp lever handles with underhand grip.

Execution

Raise the lever handles until elbows are fully flexed with the back of the upper arm remaining on the pad. Lower the handles until arms are fully extended. Repeat.

Muscles

Target: The primary muscle intended for exercise.

• Brachialis (Arm (Side), Lower Biceps)

Synergists: A muscle that assists another muscle to accomplish a movement.

• Biceps Brachii (Arm (Front), Biceps, Biceps Cubiti)

  

   
• Brachialis (Arm (Side), Lower Biceps)

  

   

Stabilizers: A muscle that contracts with no significant movement to maintain a posture or fixate a joint.

• Wrist Flexors (Forearm (Inner), Hand Flexors)

  

   
• Triceps Brachii, Long Head (Arm (Rear), Triceps)

Biceps Brachii

WITH M3

Cable Curl

Instructions

Preparation

Grasp low pulley cable bar with a shoulder width under hand grip. Stand close to pulley.

Execution

With elbows to side, raise bar until forearms are vertical. Lower until the arms are fully extended. Repeat.

Comments

When elbows are fully flexed, elbows should only travel forward slightly allowing forearms to be no more than vertical to allow for a relative release of tension in muscles between repetitions.

Muscles

Target: The primary muscle intended for exercise.

• Biceps Brachii (Arm (Front), Biceps, Biceps Cubiti)

Synergists: A muscle that assists another muscle to accomplish a movement.

• Brachialis (Arm (Side), Lower Biceps)

• Brachioradialis (Forearm (Upper-outer), Supinator longus (out dated))

Stabilizers: A muscle that contracts with no significant movement to maintain a posture or fixate a joint.

• Deltoid, Anterior (Shoulder (Front), Front Delts)

• Trapezius, Upper (Shoulder (Upper), Upper Traps)

• Trapezius, Middle (Back (Upper), Traps)

• Levator Scapulae (Shoulder (Upper), Neck (Rear))

• Wrist Flexors (Forearm (Inner), Hand Flexors)