BICEPS DUMBBELL EXERCISES

Decline Seated Bicep Curls

• Adjust the bench to a 45 degree incline.
• In this 'declined' seated position hold a dumbell in either hand at your sides. Your arms should be fully extended.
• Keep your elbows close to your body and curl the weight up.
• Slowly lower the weight and repeat.

Hammer Curls

• Stand upright with a dumbell in either hand at your sides.
• Turn your palms inward so they are facing your body. Your palms should be facingeach other right throughout the exercise.
• Curl the weights up slowly keeping your elbows locked at your sides. There should be no movement from shoulder.
• You can perform this exercise one or two arms at a time.

Preacher Curls

• Set the bench so the back rest is at approximately 45 degrees.
• Stand behind the bench. Holding a dumbell rest the back of your upper arm on the back rest, your arm fully extended.
• Keeping the back of your upper arm firmly against the back rest curl the weight up towards your face.
• As you complete the curl you will notice the movement becomes easier. Slowly lower the weight until your arm is not quite fully extended and repeat for the desired number of reps before switching arms.

Concentration Curls
[Some dumbell exercises are difficult to describe on paper but eay when you see it. This is one of them (images for all dumbell exercises are on their way). For now let's give it a shot...]

• Sit on the very edge of the bench with your feet flat on the floor and about 2 feet apart.
• Holding a dumbell in your right hand place your right elbow on the inside of your right thigh, just above your knee. Support your back by placing your left hand on your left knee. Your right palm should be facing towards your left ankle.
• From here use only your biceps to curl the weight up towards your face. Do not swing back as you lift the weight.
• Slowly lower the weight and repeat for the desired number of reps before switching to your left arm.