Exercise guide
Dumbbell Biceps Curl
Biceps · Dumbbell
Form cues
- Stand tall, palms forward, arms extended
- Curl dumbbells to shoulder level
- Keep elbows pinned to sides
How to do Dumbbell Biceps Curl, step by step
- 1Stand up straight with a dumbbell in each hand, palms facing forward and arms fully extended.
- 2Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
- 3Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
- 4Hold the contracted position for a brief pause as you squeeze your biceps.
- 5Inhale and slowly begin to lower the dumbbells back to the starting position.
- 6Repeat for the desired number of repetitions.
Muscles worked
- Main muscle
- Biceps
- Equipment
- Dumbbell
Sets and reps
How the free programs use it:
Track it in Forged Axis
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