1. Health

Biceps Exercises - Strength Exercises for the Biceps

By

Updated September 16, 2009

1 of 10

Biceps Curls
Biceps Exercises - Strength Exercises for the Biceps
Paige Waehner
The biceps curl is a traditional exercise targeting the bicep muscles. By using dumbbells, you can work both arms independently, which is a great way to work on any weaknesses you may have in your non-dominant arm.
  1. Stand with feet about hip-width apart, abs engaged as you hold medium-heavy dumbbells in front of the thighs.
  2. Squeeze the biceps and bend the arms, curling the weights up towards the shoulders.
  3. Keep the elbows stationary and only bring the weight as high as you can without moving the elbows.
  4. Slowly lower the weights, keeping a slight bend in the elbows at the bottom (e.g., don't lock the joints and try to keep tension on the muscle)
  5. Repeat for 1-3 sets of 8-15 reps.
Related Video
Quick and Effective Workout for Toning your Biceps
  1. About.com
  2. Health
  3. Exercise
  4. Strength Workouts
  5. Exercises by Muscle Group
  6. Biceps Exercises - Strength Exercises for the Biceps

©2014 About.com. All rights reserved.

We comply with the HONcode standard
for trustworthy health
information: verify here.