Biceps Curls

Curls or Dumbbell curls is the most basic workout for arms. Its also the most common exercise. If some one has ever touched the dumbbells then they must have surely tried out this exercise. This exercise is good for gaining size on your biceps and also for biceps peak. During this workout your forearms will also be worked on. There are many variations of the exercise, you can do it standing, or sitting inclined. It can be done single arm alternate or both the arms together.

Form is very important for this workout. Please check below carefully the exercice movement for this workout. Its a variation (Incline Dumbbell Curl) to the standard version of the workout.

Biceps Curls - Exercise Movement

Biceps Curls

Workout Step 1Workout Step 2Workout Step 3

The starting position is to sit on a bench (flat or inclined) and ensure to keep your feet flat on the ground. Grip the dumbbell in both your hands and allow your arms to hang from your shoulder.keep your arms close to your body. Make sure your palms are facing your body.

Exhale and Curl the dumbbell in one hand in an upward arc toward your shoulder, without allowing it to swing. As you do so, slowly turn your inner wrist toward your upper arm. Make sure you contract your biceps while lifting the weight. Once at the top hold the contracted position for a brief pause as you squeeze your biceps.

Once at the peak position, inhale and slowly begin to lower the dumbbells back to the starting position. Ensure that you lower the weight slowely and feel the resistance even while lowering the weight. Take the dumbbell all the way down to the start position and ensure your arms hang from your shoulder. Repeat the entire cycle.