08 Beginner: Biceps - Dumbbell Curls Video

Biceps: beautiful muscle, show muscle. It's a simple exercise watch and see.
Read the full transcript »

Okay let us move on. Time to work the biceps. Beautiful muscle, show muscle. What we are going to do to very simple exercise, you are standing straight, your knees are slightly bent, your palms are going to face forward. And the dumbbells are kind of on the side of the body, right here, the elbows will be slightly bent when you are pulling up and all you do is contract the bicep and pull. What Cathy is doing when she lowers she is not fully extending that elbow, it is not a complete lock out. Again remember we want to protect the joints always. When she comes up she is getting a contraction of the biceps, actually you can actually see that working right there, do you feel that Cathy? I can see that actually contracting which is fantastic. She is not walking her shoulders, again breathing very important, exhaling as she pulls up, inhaling as she comes down. Take a break for a second. Couple things I want to point out remember the knees are slightly bent, you do not want your knees locked out. Keep the elbow slightly bent, remember we do not have a full extension and when you pull up it is not how high you can come up because that elbow is acting almost like a hinge on a door. That is how I want you to remember it, so it is not this, it is this hinge on the door. It is all you have to remember. Very good, now let us begin the repetitions. We are going to go for a full 12 repetitions, ready begin. Exhale up, inhale up, exhale up, inhale down. If you are wondering about tempo this is the tempo I want. One-one thousand up, one-one thousand two one thousand down. Keep your breathing nice and natural. Perfect form, exhale as you pull up, inhale as you come down. Good job Cathy, all the way to 12 repetitions fantastic, good. excellent that is a perfect form, absolutely perfect form it is the dumbbell double biceps curl. Very good.

Advertisement
Advertisement
Advertisement