Biceps
Preparation
- Stand upright with a dumbbell in each hand, keep the palm of your hands facing in towards your body.
- This is your starting position.
Movement
- Keep the palm of your hand facing inwards, curl the dumbbell in your right hand up to your left shoulder.
- Hold the dumbbell in this position for around 1 second.
- Control the dumbbell back to the starting position.
- Repeat the same movement with your opposite arm.
- Repeat for recommended repetitions.
Benefits
- Creates a balance between upper and lower part of your arms.
- Corrects imbalances in your arms.
- Separates biceps and triceps apart when training, allowing the exercise to build thicker bicep muscles.
Muscles Used
- Biceps – Primary Muscle.
- Brachialis – Primary Muscle.
- Brachioradialis – Secondary Muscle.
- Anterior Deltoid – Secondary Muscle.
- Wrist Extensors – Secondary Muscle.
- Flexors – Secondary Muscle.
Safety
Avoid using a weight you know is too heavy for you – don’t ego lift – start lighter and build up. Develop strength and technique before using heavier dumbbells.
Avoid swinging your body as this may lead to back pain.