Photography by Ian L. Sitren

Bicep Curls With Ava Cowan

From a really great fitness magazine photo shoot series I shot with IFBB Figure Pro Ava Cowan at Palm Springs Fitness Center.

Ava Cowan

From IFBB Figure Pro Ava Cowan from her magazine workout series photo shoot…

Single Arm Biceps Curls.

Warm Up: Using a lighter weight start with 2 sets of 12-15 reps before moving into a heavier weight.
Set Up: Adjust seat so that the padding is comfortably and completely under armpit. Using a dumbbell as opposed to a machine requires that all stabilizing muscles are warmed up as well.
Working Set: 2-3 sets of 6-12 reps on each arm. Start with the weaker of the two arms. Sets and reps are dependant on lifter’s goals and experience.
Action: Benefit of this angle is you can isolate and squeeze at the top of the movement. On the way down make sure not to lock out elbow, keeping tension on the biceps. Repeat.

Advanced Variation:
Looking for a slight variation and a more advanced exercise?
Try 1 Arm Machine Curls.
Warm Up: Warm up with the 2 sets of 12-15 reps for each arm using a normal amount of weight. You can start with two arms and then move into a single arm warm up.
Working Set: Adjust weight to more than you can lift for one rep. Using the free arm non working arm to help with the positive portion of the lift and then resist the negative only with the single working arm.
1 set of 3-5 reps of negatives.

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