Bicep curls with dumbbells are a classic exercise for the biceps that is easy to perform. You can also do this variation without dumbbells by using a filled backpack.
Stand shoulder-width apart, keep your back straight and your shoulder blades fixed (shoulders back and then down).
2
Take an additional weight in each hand (filled backpack or water canister), palms facing inwards (neutral grip). Hold the bottle 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 upwards. 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.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
Make sure to perform the movement slowly and in a controlled manner in order to exert maximum tension on the biceps. As this exercise is performed with little weight, it is important to tense the biceps properly.
If you want to continue training from home, it is advisable to buy dumbbells.
Muscle groups
Primary
Biceps
Secondary
—
Tertiary
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Equipment
Body weight
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