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 hands facing inwards, curl both dumbbells straight up until they are level with your shoulders.
Variation: curl one arm at a time – alternating arms each rep. - Hold the dumbbells in this position for around 1 second.
- Control the dumbbells back to the starting position.
- Repeat for recommended repetitions.
Benefits
- Creates a balance between upper and lower part of your arms – helps to strengthen these muscles.
- Improves grip strength.
- 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.