Biceps-Curl With Front Raise

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