Step-by-step Guide for Bicep Curls
Bicep Curls with Dumbbells
Starting Position:
Stand with your feet shoulder-width apart.
Hold a dumbbell in each hand with your arms fully extended and palms facing forward.
Keep your elbows close to your torso.
Curling Phase:
Exhale and curl the dumbbells up towards your shoulders by bending your elbows.
Keep your upper arms stationary and only move your forearms.
Continue lifting until your biceps are fully contracted and the dumbbells are at shoulder level.
Hold the contracted position for a brief pause and squeeze your biceps.
Lowering Phase:
Inhale and slowly lower the dumbbells back to the starting position.
Ensure you maintain control throughout the movement.
Repeat for the desired number of repetitions.
Bicep Curls with Resistance Bands
Starting Position:
Stand with your feet shoulder-width apart, stepping on the middle of the resistance band to secure it.
Hold the handles or ends of the band with an underhand grip (palms facing up).
Keep your elbows close to your torso.
Curling Phase:
Exhale and curl the handles or ends of the band up towards your shoulders by bending your elbows.
Keep your upper arms stationary and only move your forearms.
Continue lifting until your biceps are fully contracted and your hands are at shoulder level.
Hold the contracted position for a brief pause and squeeze your biceps.
Lowering Phase:
Inhale and slowly lower the handles or ends of the band back to the starting position.
Ensure you maintain control throughout the movement.
Repeat for the desired number of repetitions.
Tips for Both Methods
Maintain Proper Form: Avoid swinging your body or using momentum to lift the weights or band.
Control Your Movements: Perform the exercise slowly and with control to maximize muscle engagement.
Breathe: Exhale as you curl up and inhale as you lower back down.
