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Stand in good body alignment (abs tight, chest up, back straight) with feet in comfortable position. Keeping arms at side, hold dumbbells, palms in (hammer grip). In a controlled motion, keeping upper arm perpendicular to the floor curl dumbbells up. Contract biceps fully, without compromising form. While maintaining the controlled motion, return dumbbells to starting position. Do not allow muscles to relax before next repetition. This exercise can also be done with alternating arms.
Here are a few suggested alternative exercises:
Ball Band Biceps CurlBall Dumbbell Concentration CurlBarbell CurlBarbell Reverse CurlDumbbell Reverse CurlEZ Bar CurlEZ Bar Reverse Curl
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