Curls

Curls

  1. Stand with your back straight, knees bent, and your feet about shoulders width apart with a dumbbell in each hand, palms forward.
  2. Slowly lift one weight by bending at the elbow going as far as possible.
  3. Slowly lower the weight back to the starting position.
  4. Repeat for the opposite arm.

Muscles: Biceps, deltoid, wrist extensors


Hammer Curls

  1. Stand with your back straight, knees bent, and your feet about shoulders width apart with a dumbbell in each hand.
  2. Slowly lift one weight by bending at the elbow going as far as possible, thumb up.
  3. Slowly lower the weight back to the starting position.
  4. Repeat for the opposite arm.

Muscles: Biceps, deltoid, wrist extensors


Twist Curls

  1. Stand with your back straight, knees bent, and your feet about shoulders width apart with a dumbbell in each hand, palms facing back.
  2. Slowly lift one weight by bending at the elbow going as far as possible.  While bending your elbow, rotate your wrist so that you end with the your palm facing towards you.
  3. Slowly lower the weight while rotating your wrist in the opposite position back to the starting position.
  4. Repeat for the opposite arm.

Muscles: Biceps, deltoid, wrist extensors


Static Curls

  1. Stand with your back straight, knees bent, and your feet about shoulders width apart with a dumbbell in each hand, palms forward.
  2. Slowly lift the right arm by bending at the elbow, palm up.
  3. Stop and hold so that your elbow is bent at a 90 degree angle.
  4. With the left arm, do 5 normal curls.
  5. At the end of the 5th curl, stop midway down and hold it so that your left arm now matches the right.
  6. Do 5 normal curls with the right arm.
  7. Repeat.

Muscles: Biceps, deltoid, wrist extensors


Static Hammer Curls

  1. Stand with your back straight, knees bent, and your feet about shoulders width apart with a dumbbell in each hand, thumb side forward (like you’re holding a hammer).
  2. Slowly lift the right arm by bending at the elbow, thumb side up.
  3. Stop and hold so that your elbow is bent at a 90 degree angle.
  4. With the left arm, do 5 hammer curls.
  5. At the end of the 5th curl, stop midway down and hold it so that your left arm now matches the right.
  6. Do 5 hammer curls with the right arm.
  7. Repeat.

Muscles: Biceps, deltoid, wrist extensors