Dumbbell Bicep Curls
Exercise Animation
Exercise Details
Equipment
dumbbell
Difficulty
Beginner
Type
isolation
Muscle Focus
Primary Muscles
biceps
Secondary Muscles
forearms
Instructions
- 1.Stand facing forward with two dumbbells in each arm and palms facing into your thighs. This is your starting position.
- 2.Keeping your elbows and upper arm fixed in space, curl the weights simultaneously, contracting your biceps. Twist your arms as you lift so that your palms are facing up. Curl the arms until the dumbbells reach shoulder level.
- 3.Squeeze the biceps at the top of the movement, then slowly lower back to the starting position.
- 4.Repeat for as many repetitions as required.
Tips
- Perform the reps very slowly and don't use momentum to help you!.
- Keep your torso and upper arms stationary and make sure you don’t rock your body back and forth when lifting the weights.
Breathing Instructions
Breathe in during the eccentric (lowering) portion of the exercise and breathe out during the cocentric (elevation) portion.
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