An isolation exercise that specifically targets your biceps.
- +Targets the biceps effectively
- +Can be performed anywhere
- +Helps improve arm strength
- –Can strain wrists if not done improperly
- –Can be difficult to maintain proper form
This exercise targets:
–
Biceps
–
Forearms
Ratios are approximate and can vary depending on form and technique.
How to perform
- Stand tall, feet hip-width, core tight
- Hold dumbbells at your sides, palms facing forward, elbows close
- Keep shoulders down and wrists straight
- Curl the weights up by bending your elbows only
- Squeeze the biceps at the top; don’t let elbows drift forward
- Lower slowly until arms are straight, without locking out
- Exhale up, inhale down; avoid swinging or using your back