Exercise of The Month – September 2012

Dumbbell Biceps Curl

Exercise Name: Alternating Dumbbell Biceps Curl

Type: Free weight exercise

Equipment: Dumbbells of the correct weight for your level of strength.

Correct Form:  Do not swing the dumbbells, arch your back, or tilt your head forward, sideways, or back.   Breath throughout the movement.  Do not hold your breath.  Move the dumbbells slowly and methodically.

Cautions:  To prevent injury do not use dumbbells that are beyond your level of strength.  Do not perform this exercise if you experience discomfort, pain, or for medical reasons.

Benefits: Strengthens Biceps Brachii

How To Perform

  1. Begin at the Start Position. Feet about hip width apart.
  2. Slowly bring dumbbell toward you as shown in the Finish Position.
  3. Return slowly to Start Position
  4. Repeat 10-12 reps on each side for two sets.
Dumbbell Biceps Curl
Finish Position
Dumbbell Biceps Curl
Start Position













Copyright 2012 Irene Pastore, and Blue Moon Personal Training



The exercise described in this post is informational, and not meant to replace the guidance of a personal trainer, in a live setting.  Exercises performed incorrectly may result in injury.


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