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Dumbbell Biceps Curl

This video focuses on the bicep curl using a dumbbell

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Biceps Curl

This version of a biceps curl uses both arms at the same time.

Biceps Curl

Biceps Curl

Biceps Curl

Biceps Curl

Steps

Stand with our feet shoulder width apart, your knees slightly bent and your abs drawn in.

Grasp a dumbbell in each hand so your palms are facing up. Extend your arms so they are at the sides of your body.

Keeping your elbows locked lift your arms to your chest so that your forearms touches your biceps.

In a slow controlled manner lower your arms to the starting position.

Tips

Do not swing your body as you perform this exercise.

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Lying Supine Biceps Curl

This is another biceps exercise where you lay down to isolate the muscles you are working. This is an advanced exercise.

Lying Supine Biceps Curl

Lying Supine Biceps Curl

Lying Supine Biceps Curl

Lying Supine Biceps Curl

Steps

Lie on a flat bench with your head at one end and your feet planted firmly on the floor.

With a dumbbell in each hand, palms facing in, bring your arms down to your sides, hanging off the bench.

Slowly raise your arms up until they are level with your chest, then curl the dumbbells twisting your palms so your forearms touch your biceps.

Slowly lower your arms to the starting position,

Tips

Practice the motions of this exercise with light weights to become familiar with the movements.

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Seated Inner Biceps Curl

This exercise works the inner biceps.

Seated Inner Biceps Curl

Seated Inner Biceps Curl

Seated Inner Biceps Curl

Seated Inner Biceps Curl

Steps

Sit on the edge of a bench with your feet firmly planted on the floor.

Keep your back straight and your abs drawn in.

Grasp a dumbbell in each arm with your palms facing each other, fully extend your arms along your sides.

Curl your arms up and out, turning your palms up and out as you lift.

Slowly lower the dumbbells to the starting position.

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Wide Grip Standing Biceps Curl

This is a wide grip version of a biceps curl. The wider grip targets the lateral or outer portion of the muscle.

Wide Grip Standing Biceps Curl

Wide Grip Standing Biceps Curl

Wide Grip Standing Biceps Curl

Wide Grip Standing Biceps Curl

Steps

Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.

Grasp a barbell with an underhand (palms up) grip as wide as your comfortably can. Extend your arms fully against your thighs.

Keeping your elbows straight, raise the bar towards your chest till your forearms touch your chest. Pause for moment and then return to the starting position.

Tips

Lean up against a wall  if you have problems keeping from swinging

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