Bicep curls with dumbbells are a classic exercise for the biceps that is easy to perform. The goblet version is a variation in which you hold the dumbbell like a goblet.
Exercise
Goblet Bizeps Curls
Standing
Type: Bilateral
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 so that the inside of the weight plate is resting on your palms. Palms facing upwards. Hold the dumbbells in front of your body and let your arms hang down.
3
Bend your arms forcefully until your hands are close to your chest. Keep your upper arms and shoulders in the same position throughout the exercise. Palms are still facing upwards. Exhale as you do this.
4
Extend your arms slowly and in a controlled manner until they are stretched out again in the starting position. 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.
Muscle groups
Primary
Biceps
Secondary
—
Tertiary
—
Equipment
Dumbbell
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