Dumbbell Biceps Curl

The dumbbell biceps curl is a very popular exercise, with a number of different variations and styles of bicep curls, to work different parts of your bicep muscle.

Stand in a strong position, to avoid swinging / leaning forward, having the dumbbells down by your sides, palms inline and facing your hips.
 

START
FINISH
keep your shoulders pulled back take the weights to the side of your shoulders

Focus on keeping your elbows tucked into your sides throughout the movement, keeping your head up and shoulders pulled back, with your back straight and abdominals firm to avoid leaning forward or swinging during the movement.

Exhale and smoothly lift the weights up and to the side of your shoulders, finishing with your palms facing towards you, thumbs on the outside.

Inhale and you lower the dumbbell back down under control, taking care not to lean forward.

You may decide to work one arm at a time (alternate) or both together, using a variety of hand grips - normal - hammer or reverse.

The level of difficulty for any weight lifting exercise, has a great emphasis on the amount of weight about to be lifted. Always aim to start with a light weight, adapting good technique prior to increasing the weight.

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