Dumbbell Bicep Curl

Curl de Bíceps con Mancuerna

beginnerdumbbellBicepsisolation

Sets

8-12

Reps

4-1-1

Tempo

Muscles Worked

bicepsforearms

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 until they are facing forward. This will be your starting position.
Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
Then, inhale and slowly begin to lower the dumbbells back to the starting position.
Repeat for the recommended amount of repetitions.

Ponte de pie con una mancuerna en cada mano a los lados. Mantén los codos cerca del torso y rota las palmas hacia adelante. Esta será tu posición inicial.
Manteniendo los brazos superiores estáticos, exhala y curva las mancuernas contrayendo los bíceps. Continúa hasta la contracción completa a la altura de los hombros. Mantén un segundo apretando.
Inhala y baja lentamente las mancuernas a la posición inicial.
Repite las repeticiones recomendadas.