Toolbox Aid

May 4th, 2023 8:32 PM Mr. Q Categories: Dumbbell

Type:

Equipment:

The bicep curl is a resistance exercise that targets the biceps brachii muscle in the upper arm. It involves curling a weight towards your shoulder while keeping your upper arm stationary.

Stretch to do prior to exercise:

• Shoulder stretch
• Tricep stretch

Warmup to do prior to exercise:

• 5-10 minutes of light cardio (e.g. walking, cycling, rowing)
• Arm circles with light weights
• Resistance band bicep curls

How to select the proper weight:

Select a weight that allows you to complete your desired number of reps with good form, but is still challenging. You can increase the weight as you get stronger.

Proper form:

1. Stand with feet shoulder-width apart, holding a dumbbell in each hand with palms facing forward.
2. Keep your elbows close to your sides and your upper arms stationary as you curl the weights toward your shoulders.
3. Squeeze your biceps at the top of the movement.
4. Lower the weights back down to the starting position in a controlled manner.
5. Repeat for the desired number of reps.

How to reduce the difficulty:

• Use lighter weights
• Perform the exercise seated
• Use an EZ-curl bar or resistance bands instead of dumbbells

How to increase difficulty:

• Use heavier weights
• Perform the exercise standing on one leg to engage core stability
• Perform the exercise with a slow tempo (e.g. 3 seconds up, 3 seconds down)

The number of reps:

Beginner: 8-12 reps
Intermediate: 10-15 reps
Advanced: 12-20 reps

Estimated time for exercise: 10-15 minutes