dumbbell biceps curl
The dumbbell biceps curl is a classic strength exercise that targets the biceps and also works the forearms. It involves curling dumbbells from a fully extended arm position to shoulder level, focusing on controlled movement and muscle contraction.
Difficulty
Equipment: dumbbell
Duration: 30seconds
Calories: ~6/per minute
STRENGTH
Target Muscle
bicepsUPPER PUSH
Secondary Muscles
forearms
Instructions
- Stand up straight with a dumbbell in each hand, palms facing forward and arms fully extended.
- Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
- Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale and slowly begin to lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
