Training your biceps is a crucial part of growing and sculpting your arms. Whether you are a gym rat or developing your first training plan, the exercises below will help you meet your fitness goals.
weighted standing curl
To perform the weighted standing curl, start by selecting the appropriate weight. Remember, it's better to start light and gradually increase the weight as your strength improves.
1. Stand up straight with a dumbbell in each hand, arms fully extended, and palms facing forward. Your feet should be shoulder-width apart. This is your starting position.
2. Keep your upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief moment as you squeeze your biceps.
3. Inhale and slowly begin to lower the dumbbells back to the starting position.
4. Repeat this movement for the desired number of repetitions.
Remember to keep your elbows close to your torso at all times and do not use your back or shoulders to lift the weights; your biceps should do all the work. Also, ensure your movements are slow and controlled; don't use momentum to lift the weights.
No tags for this post.