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Exercise Benefits With Proper Form & Technique

Biceps-Curl With Dumbbells

through 14 votes
auxiliary muscles:Hand FlexorsMuscle
required:Dumbbells (2)
fitness level:Easy
exercise type:Strength
Variations available (23)
Starting PositionExecution
Starting Position (Alternative)Execution

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