MUSCLES IT WORKS
Biceps (Front Side of Upper Arms)
HOW TO DO IT
Holding one dumbbell in each hand, stand with your feet shoulder-width apart. Straighten your arms so that the dumbbells rest by your hips. Keeping your palms facing outward, bend your elbows and curl the dumbbells upward towards your shoulders. Inhale as you lower the dumbbells back down to your sides. Do not allow the dumbbell to touch your shoulders when you curl, and keep a slight bend in your elbows when you release back to the starting position.
SETS & REPS
Do 3-5 sets of 10 repetitions (reps).
Do 1-3 sets at 60 seconds per set.
WEIGHT OR RESISTANCE
5- to 15-lb. dumbbells; 9- to 24-lb. body bar; or a resistance band (green, red, or blue). Most men will start at the upper end of the dumbbell range (or a more difficult resistance band); most women will start at the lower end (less weight/resistance).
Dumbbells, body bar, or resistance band
DON'T DO THIS MOVE IF
you have joint problems at the elbow.
HOW TO KNOW IF YOU'RE DOING IT RIGHT
You should feel your biceps (upper arms) working during this exercise. To maintain correct form, keep your elbows tight against your ribs to make sure that the movement of the dumbbells is caused by the straightening and bending of your elbows only. Avoid shrugging your shoulders or swinging through the hips as you start to feel tired.
HOW TO MAKE IT EASIER
Decrease the weight of the dumbbells or body bar and do not progress to a more difficult resistance band (for example, from green to red, or red to blue).
HOW TO CHALLENGE YOURSELF OR PROGRESS
If you are able to perform 2 additional repetitions per set or complete 60 seconds without getting tired, consider adding repetitions, time, and/or sets. For example, instead of doing 10 repetitions for 3 sets, try 15 repetitions for 3 sets. To increase the intensity of the curls without changing sets or time, try adding weight or using a resistance band (red or green) instead. If using a resistance band, stand on the band with one foot or both feet. The wider your stance, the more challenging the bicep curl will become. You can also increase the intensity by starting the move with your upper arms lifted to shoulder height, or by balancing on one foot or an unstable surface.
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