Dumbbell Bicep Curl 21s
- Beginner
- Biceps
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Setup instructions
1) Stand tall with a slight bend in the knees. Keep the chest up, core and glutes tight.
2) Hold the dumbbells with an underhand grip by your waist - face the palms up.
Perform instructions
1) Slowly lift the dumbbells towards your shoulders but stop half way (90 degrees at elbow). Squeeze the biceps and lower to the starting position. Perform for 7 reps.
2) This time, start from half way (90 degrees). Lift the dumbbells towards your shoulders, again squeezing the biceps at the top. Lower the weights just back to half way point. Perform for another 7 reps.
3) Now, extend your arms so the dumbbells are at the bottom by your waist. Lift them towards your shoulders for full range of motion. Perform for 7 reps.
Anatomy
Equipment
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Health benefits
Muscular Endurance · Strength
Peformed by
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