Toolbox Aid

May 5th, 2023 4:16 PM Mr. Q Categories: Dumbbell

Type:

Equipment:

The dumbbell curl to armpits (AKA:Curl to Armpits) exercise targets the biceps muscles in your arms. This exercise involves curling dumbbells from a straight arm position to your armpits, engaging your biceps muscles throughout the movement.

Stretch to do prior to exercise:

• Arm circles
• Triceps stretch

Warm-up to do prior to exercise:

• 5-10 minutes of cardio (such as jogging, cycling, or jumping jacks)
• Bicep curls with lighter weights

How to select the proper weight: Choose dumbbells that allow you to perform the exercise with proper form while still feeling a challenge by the last few reps.

Proper form:

1. Stand with feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward.
2. Keep your elbows close to your sides and your upper arms stationary throughout the movement.
3. Slowly curl the dumbbells towards your shoulders, exhaling as you lift the weights.
4. Pause at the top of the movement, squeezing your biceps muscles.
5. Slowly lower the dumbbells back down to the starting position, inhaling as you lower the weights.

How to reduce the difficulty: To reduce the difficulty of this exercise, you can decrease the weight of the dumbbells or perform the exercise using only one arm at a time.

How to increase the difficulty: To increase the difficulty of this exercise, you can use heavier dumbbells or perform the exercise with a slower tempo.

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

Estimated time for exercise: 1-2 minutes