Impersonal Trainers

A blog for fitness, nutrition, and motivation.

Bicep Curl


1. Stand or sit, holding a dumbbell in each hand with palms facing inward (hammer grip).

2. Position the feet firmly, slightly less than shoulder width apart.

3. Brace the abdominal muscles and inhale ready for the movement.

4. Bend the elbow of one arm, rotating the arm so that the palm faces upward while raising the dumbbell to the shoulder.

5. Dumbbell becomes horizontal, forearm pointing upward, thumb on the outside.

6. Lower the dumbbell to the starting position and raise the other arm with the same motion. Alternate arms in a smooth progression or complete the exercise using both arms at once.

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4 Comments»

  1/2/10 Workout – Cross Training « Impersonal Trainers wrote @

[…] Dumbbell Press – 12×2 2. One Arm Bent Over Dumbbell Rows (right and left) – 12×2 3. Bicep Curls (right and left) – 12×2 4. Standing Dumbbell Flies – 12×2 5. Lying Dumbbell Pullover […]

  1/31/10 Workout – Arms « Impersonal Trainers wrote @

[…] 31, 2010 at 10:41 am · Filed under Daily Workouts, Sample Workouts – Arms 1. Bicep (Rotating) Curls – Dumb/Bow – 12×2 2. Bicep Incline Dumbbell Curls – 12×2 3. Bicep Hammer Curls – Dumb – […]

  1/23/10 Workout – Arms « Impersonal Trainers wrote @

[…] A: 1. Bicep (Rotating) Curls – Dumb/Bow 2. Bicep Hammer Curls – Dumb 3. Tricep Overhead Dumbbell Extension 4. Tricep Dumb […]

  2/6/10 Workout – Cross Training « Impersonal Trainers wrote @

[…] Shoulder Press on Bowflex – 2×15 2. Lying Dumbbell Pullover on Exer Ball – 2×12 3. Bicep (Rotating) Curls – Dumb/Bow – 2×12 4. Side Positioned Crunches on Exer Ball – 2×15 5. Standing Dumbbell Forward […]


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