Bicep Curls with Weight

Equipment

Free Weights

Body part

MUSCLES

Purpose

Bicep curls strengthen your biceps, making it easier to lift things during your everyday activities.

Set up

Start standing with a free weight in each hand and your palms facing forward. You will want to start with a light resistance weight for this exercise, somewhere around 5 lbs. Your weight should be heavy enough that your arms feel very tired after 6 to 8 repetitions of the exercise. If they don't, progress your weight the next time you do this exercise.

You can also perform this exercise seated in a chair.

Movement

Slowly bend your elbows, bringing your hands toward your shoulders. Then lower your hands back down to the starting position.

Tips

  • Make sure you keep your lower abdominals engaged so you do not arch your back as you lift the weights.
  • If you want to make this exercise harder, you can increase the weight.
related articles in the well guide
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