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Biceps Curl
From: FM 7-22 October 2012
Purpose: This exercise develops strength in the upper biceps muscles (Figure 6-49).
Starting Position: Seated position with the feet firmly on the ground. The seat is adjusted so the arms are straight, with elbows shoulder-width apart. The back of the upper arms are on the supporting pad with hands in a closed-grip. The hips and low back are firmly against the seat back with the eyes looking straight ahead. A natural arch is maintained in the lower back. Select the appropriate weight and ensure the pin is secure in the weight stack.
Cadence: SLOW
  1. Pull upward until both arms are fully flexed.
  2. Return to the starting position.

Figure 6-49. Biceps curl
Check Points:
  • l  Feet remain on the ground, with hips and back firmly on the bench during seated triceps extension.
  • l  Keep the head and neck in a neutral position, looking straight ahead.
  • l  Exhale on count 1 and inhale on count 2.
Precautions: Do not arch the back or allow the hips to rise off the bench. Do not arch backward while performing the biceps curl.

From: FM 7-22 October 2012 

  (Page last modified Feb 1, 2013) is dedicated to providing all the information you need to conduct the Army Physical Readiness Training as an individual or with a unit.  Everything you need from FM 7-22 is right here.
Chapter 1 Approach
Chapter 2 System
Chapter 3 Leadership
Chapter 4 Types of Programs
Chapter 5 Planning Considerations
Chapter 6 Special Conditioning Programs
Chapter 7 Execution of Training
Chapter 8 Preparation and Recovery
Chapter 9 Strength and Mobility Activities
Chapter 10 Endurance and Mobility Activities
Appendix A Army Physical Fitness Test
Appendix B Climbing Bars
Appendix C Posture and Body Mechanics
Appendix D Environmental Considerations
Appendix E Obstacle Negotiation
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