Bicep curls

  • Sit/stand with your feet flat on the ground shoulder width apart
  • Hold dumbbells/barbell in your hands with hands in a supine position (facing up) and arms by your sides
  • Without swinging your arms, bend at the elbows contracting your bicep muscles until the weight is in front of your chest/shoulders
  • Gently lower the weight to the starting position

This exercise can be complete in a range of different ways including: Siting on a bench or fitball, standing, both arms at the same time, one arm at a time, with dumbbells, with a barbell, with kettlebells etc.