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Biceps curl

Execution

  1. Stand up straight with your feet shoulder-width apart. Keep your knees slightly bent.
  2. Look ahead and make sure your chest is lifted.
  3. Hold a kettlebell or some dumbbells in front of your chest with your elbows to your side.
  4. Extend your arms slowly to the ground. Your upper arms should stay in line with your upper body.
  5. When your arms are (almost) extended bend them again.
  6. Bring the weight back to your chest and repeat.

Points of attention

  • Keep your chest lifted and core engaged to stand up tall.
  • Relax your shoulders.

Variations

PROGRESSION
  • Hold a heavier weight in your hands.
  • Twist your palms towards each other to bring the weights even further to your chest.
REGRESSION
  • Use a lighter weight or no weight at all.
  • Make the movement smaller. Hold your hands at your chest. Move them slightly away and bring them back to the starting position.

 

Muscles involved

Biceps