Video: Dumbbell Biceps Curl Weight Lifting Exercise for Beginners

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Learn essential weight lifting exercise workouts such as the dumbbell biceps curl and what muscles it works in this free exercise video on weight lifting for beginners.

Comments

coldassasin May 11, 2009
thanks man im a beginner and i was kinda doing it wrong in the first couple days, now i know how to do it better
danimal1 Aug 02, 2008
nice going kerk! I just got new weights for christmas because I play competitive football. Now, I know how to use them that much better. But I think that you should put on the 2 kinds of bench presses and show us how to do the chest press with dumbbells.
danimal1 Aug 02, 2008
nice going kerk! I just got new weights for christmas because I play competitive football. Now, I know how to use them that much better. But I think that you should put on the 2 kinds of bench presses and show us how to do the chest press with dumbbells.
jennilouwho Aug 02, 2008
I love Kirks training techniques! He rocks!
jennilouwho Aug 02, 2008
I love Kirks training techniques! He rocks!

Video Transcript

In this clip we are going to be doing the dumbbell triceps curl. Probably one of the most famous exercises for guys, but it is good all around, but there is a big problem with it, most people do not truly know how to do it and do it right, so hopefully I am going to show you the right way today. Again, always pick a moderate weight. You do not need to have a ton of weight to do this exercise. Standing dumbbell biceps curl, stand with your feet slightly apart, do not lock your knees, keep it bend, so you're nice and flexed, pull your shoulders back just a little and stand up nice and tall. Good posture always, good posture always. Keep your elbows slightly against your sides, elevate the dumbbell, contract the biceps as much as you can, exhale as you bring it up and inhale as you bring it down, notice how my upper arm is not swinging. It is not doing this stuff. You see a lot of people in the gym doing all this nonsense, okay. No benefit in that, other than to hurt your shoulders. Take your time, bring it down nice and smooth, keep the arm with the side, do not rotate the shoulder at all, get a nice good pump in the biceps, squeezing the biceps as you bring it up, just like that. Now you are going to have a little bit of upper body rock, not a lot as long as you stay stable. Keep your heels on the ground, you always stay real firm in the ground just like this. About 15 reps and that you do with. This is the dumbbell biceps curl.

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Dumbbell Biceps Curl Weight Lifting Exercise for Beginners

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