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Beginner
Biceps
Dumbbell Biceps Curl
This is a strength exercise for your biceps and forearms. You hold a dumbbell in each hand and lift them from your hips up to your shoulders. You move slowly and squeeze your muscles to make them stronger.
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How to Perform
- 1Stand tall holding a dumbbell in each hand with your arms straight down and palms facing forward.
- 2Keep your upper arms completely still, breathe out, and lift the weights by squeezing your biceps.
- 3Keep lifting until your biceps are tight and the dumbbells reach your shoulders.
- 4Hold this position for a moment and squeeze your biceps hard.
- 5Breathe in and slowly lower the dumbbells back down to where you started.
- 6Do this again for the number of times you want.
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