Bicep Curl - Free Weight

Other types of Bicep Curl: Machine Resistance Tube Stability Ball

  • Hold a dumbbell of medium weight in each hand with palms facing forward. Stand or sit with your feet hip width apart.

  • Curl your palms towards your shoulders then pause with a fist's distance between your hands and shoulders. Lower the weight slowly with your elbows stationary and shoulders pulled back.

  • Arms 

  • Biceps brachii, Brachialis, Brachioradialis

  • TIP: Keep your shoulders pulled back and your elbows slightly in front of your shoulders so that you are truly lifting the entire weight of the dumbbell. Lower your arm slowly and completely each time.

Variations for Bicep Curl

  • Rotating Bicep Curl

    Using two dumbbells requires each arm to work independently of each other. Using a rotation targets the biceps and the brachioradialis.

  • Preacher Curl

    This offers a slight incline to exercise the biceps from a different angle. It targets the brachialis.

  • Concentration Curl

    This exercise allows you to focus on one arm at a time and work the full range of motion without exhausting your traps as you may experience in standing bicep curls.

  • Barbell Bicep Curl

    You may be able to lift five or ten pounds more using a bar than with dumbbells for these bicep curls.


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