This is one of my favorite biceps weight training exercises that I like to alternate into my workout every second week, as a variation exercise. You can do the curl simultaneously or one side at a time or alternate between right and left biceps. I am going to do the exercise simultaneously, working both biceps at the same time, it’s a little bit more difficult than the other two ways and it forces you to do the exercise evenly on each side. Doing it one at a time may result in one bicep being worked harder over the other. I am using a 90 degree angle bench but you can also do this exercise on an incline bench.
How to do this exercise:
- Grab two dumbbells at your sides, keep your shoulders back, chest out, elbows to your sides and use your core and legs as support
- Keep you palms facing upwards, but you can do it with palms facing inwards, but then it becomes a hammer curl exercise.
- Curl the dumbbells up and then lower. The slower you do this exercise, the better.
- Breathe out as you curl the dumbbells and breathe in as you lower the dumbbells back down.
- Do 4 sets of 10 to 12 repetitions.
