STAND­ING PREACHER CURLS

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What An­gled, stand­ing arm curl

Why Iso­late your bi­ceps and fore­arm flexor mus­cles for even de­vel­op­ment across your arm to pre­vent ten­donitis from repet­i­tive use of trekking poles.

REPS 10 (each side) SETS 3 REST 30 sec­onds

1. Stand be­hind a bench an­gled at 45 de­grees. Keep a wide stance, tuck in your tail­bone, and en­gage lower ab­dom­i­nal mus­cles for bet­ter sta­bil­ity.

2. With a dumb­bell in your right hand (start with 10 to 15 pounds), lean for­ward to place your en­tire arm against the back­rest of the bench.

3. En­gage your bi­ceps and slowly curl the weight up to your shoul­der (pic­tured). Keep your shoul­der still and your up­per arm against the bench.

4. Pause for one sec­ond and slowly lower back to the start­ing po­si­tion. Do 10 reps, then switch arms.

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