Dumbbell Bicep Curl Instructions
First thing to do is stand up straight with a dumbbell in each hand at arm’s length. Keep your elbows close to your torso and rotate the palms of your hands, till they are facing forward. This will be your starting position.
Next, keep the upper arms fixed, exhale and curl the weights, while contracting the biceps. Continue to raise the weights, till your biceps are fully contracted and the dumbbells are at the level of the shoulder. Hold the contracted position for a short pause as you squeeze your biceps. Then, inhale and slowly begin to lower the dumbbells back to the starting position. Then, repeat for the recommended amount of repetitions.
Hammer Curls Instructions
First, stand up with your torso straight and a dumbbell on each hand being held at arm’s length. The elbows should be close to the torso. Secondly, the palms of the hands should be facing your torso. This will be your starting position.
Then, while holding your upper arm still, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a short moment as you squeeze the biceps.
After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position. Repeat for the recommended amount of repetitions.
Tip: Focus on keeping the elbow stationary and only moving your forearm.
Concentration Curls Instructions
Firstly, sit down on a flat bench with one dumbbell in front of you between your legs. Your legs should be spread with your knees bent and feet on the floor.
Secondly, use your right arm to pick the dumbbell up. Place the back of your right upper arm on the top of your inner right thigh. Rotate the palm of your hand, until it is facing forward away from your thigh. Tip: Your arm should be extended, and the dumbbell should be above the floor. This will be your starting position.
While holding the upper arm stationary, twist the weights forward while contracting the biceps as you breathe out and only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Then, slowly begin to bring the dumbbells back to starting position as you breathe in.
Repeat this for several amounts of repetitions. Then repeat with the left arm. Be careful to avoid swinging gestures at any time.
Tip: At the top of the movement make sure that the little finger of your arm is higher than your thumb. This guarantees a good tightening. Hold the tightened position for a second as you squeeze the biceps.
