Bicep curls with dumbbells are a classic exercise for the biceps that is easy to perform.
Exercise
Bizeps Curls
Standing
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
Hold a dumbbell in each hand, palms facing inwards (neutral grip). Hold the dumbbells next to your body and let your arms hang down.
3
Now bend your left arm forcefully and rotate your forearm 90° outwards. Your hand should now be close to your shoulder and your palm should no longer be facing inwards, but towards your shoulder. Exhale and tense your biceps hard.
4
Release the bend in your elbow slowly and in a controlled manner until your arm is fully extended again and rotate your forearm 90° inwards. As you bring your left arm down, bring your right arm up at the same time and perform the same movement with your right arm.
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 to avoid putting too much strain on the forearm.
TIP: Hold the dumbbell at the front end of the bar so that your index fingers touch the front weight plate. This increases the torque and puts even more strain on the biceps.
Muscle groups
Primary
Biceps
Secondary
—
Tertiary
—
Equipment
Dumbbell
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