| Dumbbell Curls |
This is one of the most effective lifts for increasing the muscle mass of the biceps. It can be done with either a dumbbell or a bar. |
| Description |
- Start standing up, feet shoulder width feet apart, and shoulders relaxed and resting down. Hold the dumbbells at your side with your palms facing up.
- Begin by bending your elbows and simultaneous raising both weights. While lifting the weights towards the top of your chest exhale.
- After reaching the top position hold for 5-10 seconds, when finished release and inhale while returning to starting position.
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| Things to Keep in Mind |
- Keep your back straight. If you find that your body position is changing in order to lift, try a lower weight.
- Control the weight on the way up as well as on the way down. This exercise strengthens your wrists as they stabilize the dumbbells. Control is a crucial part of this exercise.
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| Visual Aids |
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| Muscles Works |
Biceps brachii, Brachialis, and Brachioradialis. |
