How to Do a Dumbbell Bicep Curl

The biceps curl is one of the most popular and well known weight training exercises. Widely used by men, this exercise is beneficial to women, too. Unfortunately, people use incorrect technique and the result is loss of maximum benefit. Review these simple steps to avoid injury and make your workout count.

Difficulty: Moderate

Instructions

1. Choose a moderate weight that is challenging but not excessive. Ask a trainer for assistance is selecting the correct weight.

2. Stand tall with feet slightly apart with knees loose and slightly bent. Keep the heels firmly planted to avoid any rocking motion while lifting the dumbbells.

3. Pull the shoulders back a little and maintain good posture throughout the workout. Keep the upper arms and elbows slightly against the sides, raise the dumbbell and contract the biceps as much as possible.

4. Exhale while raising the dumbbells. Inhale as the dumbbells are lowered. Keep the body flexed. Refrain from swinging the upper arms. Concentrate on the muscle being worked. Repeat 15 times.

5. Follow the workout with stretching exercises. Allow a sufficient cool down period after any workout session.

Tips & Warnings

• Wear clothing that is non-restrictive that allows the arms to move freely. Choose the appropriate footwear. Work out when possible in front of a mirror to observe technique and form. Ask a trainer or weight coach for assistance to get maximum benefit from the workout.
• Discuss any weight training program or exercise regimen with your physician before starting. Ask questions about fitness goals and nutrition.

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