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Exercise Benefits With Proper Form & Technique

Biceps-Curl With Dumbbells, Overhand Grip

through 4 votes
muscles:BicepsMuscle, Hand ExtensorsMuscle
synergists:Hand FlexorsMuscle
required:Dumbbells (2)
fitness level:Normal
exercise type:Strength
Variations available (23)
Starting PositionExecution

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