Video: Free Weight Bicep Curls

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Work the front arm muscle using the free weight bicep curl. Bring wrist up and down to do free weight bicep curls with expert tips from a personal trainer in this free workout video.

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Video Transcript

Working biceps, two headed muscle in front of the arm with a hand weight that is going to fatigue that muscle in 10 to 15 reps, 3 sets start out with 3 to 5 pounds and if it is your first time doing them you might want to try it without to get the form down and then adding in 3 to 5 and progressing from there. Making sure that we stay where we start with a nice neutral posture, elbows slightly in front of the body, not locked into the side but just along the side, we can work unilateral first curling that wrist up towards the shoulder, hitting peak contraction in that two headed muscle but we don't want to flex or extend in the wrist but keep it neutral and release to where you have got a slight bend in the elbow. Other side, contract, right up towards the shoulder so you've got that nice line, boom, boom, boom. Muscles are going to fire towards the belly, joints are going to dictate that movement so there is no source in turning out because muscles can't resist that rotation so you are just impinging the joint. Here we have that nice line where everything is going to fire working bilateral, two together. You are going to fatigue quicker using both weights at the same time if you were to use one or the other hitting peak full contraction, leaning the upper body nice and still. No swinging back and forth. You have got a nice stable base with weights centered through all corners of the feet with 10 to 15 reps, 3 sets.

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Free Weight Bicep Curls

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