Biceps Curls

Curl weight up slowly, pausing at the top and letting the weight down slowly in a controlled motion. Don't arch your back to help (cheat) with the lift. With a dumbbell, start with the weights at your side, palms inward; as you get halfway up the lift, supinate slowly so your palm is facing upward at the end of the lift to better contract the biceps.

• Alternate: Biceps Cable Exercise: A standing biceps curl with upper cable isolates your biceps nicely and helps develop you biceps "peak."

Free weights can include dumbbells or barbells. Curls can also be done while standing on tubing.

Ortho Check:
• If you have lower back problems, try seated biceps curls with dumbbells.



With DB's start

With DB's end