Dumbbell Bicep Curl
Toned armsAbout
If you turn your wrist outwardas when pulling up the weight, you may contract your biceps further.
Coach's Tips
Stand with your legs shoulder-width apart and hold the dumbbell with your palms facing forward.
Make sure your elbows and shoulders don't move and don't use too much momentum.
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How to Dumbbell Bicep Curl
Starting Position
1. Please stand shoulder-width apart.
2. Hold the dumbbells with your palms facing your body and position them next to your thighs.
3. Keep your chest up and your back straight.
Proper Form
1. Please lift the dumbbell while keeping your elbows and shoulders fixed.
2. As you lift, rotate your palms to face your body to maximize the contraction of your biceps.
3. Slowly return to the starting position.
4. When lowering the dumbbell, do not lower it completely; lower it just enough so that your biceps do not relax.
Breathing Technique
Exhale when you raise your arms, and inhale when you lower them.
Precautions
It is fine to proceed with both sides at once, but if you do it one side at a time, you can feel a more concentrated contraction.
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