Bicep Curl

How to perform the Bicep Curl

1.    Stand up straight with a dumbbell in each hand at arm’s length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
2.    Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
3.    Then, inhale and slowly begin to lower the dumbbells back to the starting position.
4.    Repeat for the recommended amount of repetitions

Video- How to perform Bicep Curl

Muscles targeted in the bicep curl: Biceps, Triceps, Forearms

Points to note

While peforming the bicep curl exercise, ensure your elbows remain stationary and to the sides of your body during the entire exercise.
The bar should be moved with a smooth action with no jerky movements.
Another thing you should avoid doing while performing bicep curls is curling you wrists towards you at the top of the lift. This will take the resistence off the biceps. Try to keep your wrists straight or even curled away from you for proper form.

Variations of the Bicep Curl

- Dumb Bell Bicep Curl
- Bar Bell Bicep Curl
There are many possible variations for this movement. For instance, you can perform the exercise sitting down on a bench with or without back support and you can also perform it by alternating arms; first lift the right arm for one repetition, then the left, then the right, etc.
You can also do the exercise starting with both palms of the hands facing the torso and then rotating forward as the movement is performed. At the top of the movement the palms should face forward and the small finger should be higher than the thumb for a peak contraction.

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