Biceps-Curl With Dumbbells, Overhand Grip

General And Specifics

• in this variation, the focus is on the Brachioradialis
• the biceps exercise can be done uni- and bilateral

Starting Position

• take two dumbbells with over hand grip (backs of the hands point up)
• the arms are slightly bent and hang down next to the thighs
• the back is straight and your sight goes ahead

Correct Execution

• bend the arms alternatingly and bring the weights as close to the shoulders as possible (palms of the hands point forward)
• the backs of the hands always have to be tilted outwards a bit so that the forearms do not unnecessarily rotate around their axis
• upper arms and elbows are inactive
• hold the weights up a bit
• afterwards, lower them slowly
• repeat the exercise several times without momentum for an effective biceps workout

tip for the workout

• if you want to keep your body from swinging, do the biceps exercise sitting or standing up against a wall