Bicep curl
Main muscle worked: biceps
This is the best and straightforward exercise for strengthening your biceps. This movement involves lifting and lowering a weight by hinging the elbow.
Dumbbell bicep curl
- Hold the dumbbells overhand at the sides of your body by letting your arms hang straight down with your feet in a hip-width apart.
- Hold the dumbbells overhand at the sides of your body by letting your arms hang straight down.
- Drive the dumbbells to your chest as you flex your elbows.
- Lower the dumbbells to the original position in a controlled movement
Perform 8-12 reps for 2-3 sets.
Tips: Do not drop the dumbbells, but lower the dumbbells, contracting your muscles in a controlled movement. Do not use the momentum to lift the weight. Do not flex your wrists at the top of the movement to avoid any risk of injury to your wrists.
Notes: You can increase range of motion with seated compared to standing.