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Stand straight up, with your head up and your legs straight. Start with the dumbbell at arm's length with your palms facing in. Curl dumbbell up at the same time, twising your wrists on the way up, alternating one hand at a time.

Your palms should be facing up when you are at the end of the movement. Do NOT swing and do NOT move your elbows. They should stay in the same place during the whole movement. Keep your arms close to your side. This one is easy to cheat on... so don't do it!

Main Muscle Worked: Biceps.
Other Muscles Worked: None.
Equipment required: Dumbbells.

Dumbbell Bicep Curl Exercise Video Clip

 

More Arm Exercises



Biceps Exercise - Dumbbell Bicep Curl Stand straight up, with your head up and your legs straight. Start with the dumbbell at arm's length with your palms facing in. Curl

Triceps Exercise - Lying Triceps Extensions Across Face Perform this exercise just like a lying tricep extension, except lower the weight across your face. This changes the muscle recruitment.

Biceps Exercise - Flexor Incline Dumbbell Curls Sit on the end of a flat bench. Spread your legs apart into a V and lean forward slightly. Grasp the dumbbell in one hand with your palm

Forearms Exercise - Palms Down Dumbbell Wrist Curl Place two dumbbells beside a flat bench and then kneel on the opposite side of the bench. Hold dumbbells with your palms down. Place

Biceps Exercise - Chin Up Hold the chin-up bar with a reverse grip (palms facing you) with your hands about 6 to 8 inches apart. Pull yourself up and try to touch

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