Dumbbell Bicep Curls

Free Weights Biceps

This exercise focuses on working the biceps muscle group.


  1. Stand straight with feet shoulder width apart and knees slightly bent. Abdominal muscles should be tight. Grip a dumbbell in each hand. Lock elbows against the sides of your torso and hold weights at the front of your thighs.

  2. Keeping your back straight, exhale as you curl both dumbbells towards your shoulders. Do not lean back as you lift the weights.

  3. Inhale and lower dumbbells down directly in front of your thighs, keeping your elbows in tight to focus on the biceps. This completes one rep.

  4. To make easier: alternate using one arm and then the other. To make harder: slow down the motion resisting both up and down. Notes: - Keeping your ab muscles tight will help protect your lower back. - Do not lean back while raising the weights. If you are, then the weights are too heavy.
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