How To Do Curls To Strengthen Your Biceps

Benefits of Curls

This is a biceps exercise that strengthens the arm muscles that bend your elbow, and is an excellent addition to any fitness routine. With this dumbbell exercise, you will be more able to pick up and carry things like your children, groceries, books or your brief case. And it will improve your physical appearance.

Tips

• Use good posture when lifting the weights
• Bend only your elbow with this exercise. Do not bend your arm at the shoulders
• First read the "How Much Weight Should We Lift In Our Strength Exercise Programs?" section before starting this workout

Workout Procedure

1. Hold the dumbbells at your side with your arms straight, and palms facing forward
2. Your feet should be hip-width apart
3. Keep your back and neck well aligned



4. As you breathe out, squeeze your biceps and bend your arms at the elbows lifting the weights up towards your shoulders
5. Keep the elbows stationary as you lift the weights
6. As you breathe in, slowly lower the weights to the starting position by straightening your elbows
7. Do 1 - 3 sets of 8 - 12 repetitions of this exercise

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