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Exercise Benefits With Proper Form & Technique

Biceps-Curl With Front Raise

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muscles:BicepsMuscle, DeltoidsMuscle
synergists:Hand FlexorsMuscle, Pectoralis MajorMuscle, TrapeziusMuscle
fitness level:Normal
exercise type:Strength
Variations available (23)
Starting PositionExecution - 1nd Step
Execution - 2rd Step

General And Specifics

  • this is a great turn over exercise from a biceps to a shoulder workout (or the other way round)
  • the biceps is trained dynamically as well as isometrically

Starting Position

  • grasp one or two dumbbells
  • the feet are hip width away
  • your arms hang down, they are slightly bent
  • your posture is upright
  • the palms of the hands point to each other

Correct Execution

  • bend the elbows until the forearm is parallel to the ground
  • the upper arms do not move, they are at the sides of your upper body
  • hold the position (isometrically)
  • now guide the upper arms up until they are parallel to the ground
  • the forearms are vertical to the ground now
  • invert the motion and bring the weights back to the starting position
  • the arms are slightly bent again
  • all movements do not need any momentum
  • do several reps

tip for the workout

  • stand against a wall for more stability, your body cannot gain momentum then