This exercise involves standing with a dumbbell in each hand and curling the weights up towards the shoulders, targeting the biceps muscles. It is a popular exercise for building arm strength and size.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Increases bicep strength and size
- Improves grip strength
- Targets the biceps brachii, brachialis, and brachioradialis muscles
- Can be done with a variety of weights and equipment, making it accessible for all fitness levels
- Can be easily modified to target different areas of the biceps
- Helps to improve overall arm definition and aesthetics
How to perform
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing forward.
- Keep your elbows close to your sides and slowly lift the dumbbells towards your shoulders, while exhaling.
- Pause for a moment at the top of the movement, then slowly lower the dumbbells back down to the starting position, while inhaling.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Biceps
Primary
Forearms
Primary