Description

Bicep curls with dumbbells are a classic exercise for the biceps that is easy to perform.

Exercise

Bizeps Curls

In the underhand grip

Type: Unilateral Rest: 120s Equipment: Kurzhantel

Tutorial

1

Stand shoulder-width apart, keep your back straight and your shoulder blades fixed (shoulders back and then down).
2

Take a dumbbell in each hand and let your arms hang down in front of your body. Palms facing forward (underhand grip).
3

Now bend your arms forcefully until your hands are close to your shoulders. Maintain the underhand grip so that your palms are now facing your shoulders. Exhale and tense your biceps hard.
4

Release the bend in your elbow slowly and in a controlled manner until your arms are fully extended again. Breathe in as you do so.
5

One repetition has now been completed. Repeat this process for the specified number of repetitions.

Tip

It is important to maintain good form throughout the exercise and ensure that the elbows do not move to create momentum. The back remains straight throughout the exercise and does not swing. The exercise is only performed by the biceps muscles. Also make sure to perform the movement slowly and in a controlled manner in order to exert maximum tension on the biceps and avoid injury. Keep the wrist straight in a line so as not to put too much strain on the forearm.