Biceps-Curl With Dumbbells

Starting Position

• in neutral grip you pick up one dumbbell with each hand
• stand up, straight back, your knees and arms are bent slightly, your feet in shoulder width distance
• put your upper arms next to the torso
• the palms of your hands in direction to thighs

Correct Execution

• bend your arm(s) and guide the dumbbell(s) up as high as possible, turn the forearm while guiding it (them) up
• your elbow(s) can move forwards a bit
• the palm(s) of your hand(s) now point in direction of your shoulder(s)
• the head in extension to your spine, look straight ahead
• let the dumbbell(s) sink to the starting position slowly
• repeat the biceps exercise several times, do not swing

tips for the workout

1. stand up against a wall or sit down on a chair to stabilize your body
2. if you train your arms alternately, you can do the exercise more exactly
   • the exercise becomes more effective and your training success is higher