Strength: "Biceps Curl"

[Photos To Be Posted]

Directions: Perform my Dynamic Warm-Up exercises at “beginning” of workout for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your body!

1. Stand upright with good posture and feet shoulder width apart.  (You can also sit, but I prefer to do them standing and engage my core and stability muscles.)

2. Let dumbbells (DBs) hang to the outside of each thigh. 

3. With straight wrists, raise dumbbells DBs up into full flexion.

4. With control, lower DBs back to starting position then repeat next rep.

Tips:  Stand up straight and do NOT backswing!  Isolate the biceps and load them instead of using low back and legs to "throw" the DBs up and down.

• This is a good old school exercise that routinely gets jacked up from poor form.  Make sure you don't backswing the DBs between your reps.  If you let the DBs fall without control, you won't get the strength benefit of working on the way down. If you "throw" the DBs into the up or flexed position, you won't get the strength benefit working on the way up.

• To increase difficulty, alternate with each curl i.e. curl with right arm and return then curl with left arm and return.  By alternating one side with the other you'll be able to lift a little more weight than trying to do both at the same time.

• For a twist, try the Hammer Curl + Rotation DB Biceps Curl.

*Note: These exercises are intended for "normal healthy" individuals and many are only intended for competitive athletes. 
If you have an injury, or abnormal pain is present, see your physician or a certified physical therapist before continuing your exercises. 

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(Updated 3.7.08)

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