Hi. I am Margie Weiss and this is the circuit. The machine we are working now is called an arm curl, more commonly known as a bicep curl. What we have is athlete sitting on a chair so that of the chest is above this pad here. As a spotter this is why we have more than one person working out at a time, you always work with a partner. I am going to put the bar in her hands and then I am going to help her to lift, just to make sure that she hasnt put too heavy a weight on at first time. I am also going to assure as she goes smoothly up and down that at the base she doesnt hyperextend her elbows, because that can occur. When she does the exercise, she breathes out as the weight comes up. Notice that when she gets to the top, if you have a fist right here, she is not going to get closer than that because we dont want to jeopardize the elbow joint.

Smooth and easy up and down, the amount of weight is determined by how many you can get done in ten repetitions and still safely do it but eight, nine and ten are little bit tough. If they are not, you want to put more weight on. As you finish the exercise slowly let it down, thats when the spotter comes into play, holding on to the machine and helping her to gently release it, stretching it out, shaking out just a little bit. This is for the biceps.