• Brace and engage your core muscles, ensuring not to lean backwards or use any momentum during this movement

  • keep elbows tucked in, to ensure that your isolating the work to the biceps

  • slowly curl the weights up to your shoulders

  • i) rotate hands through the movement (as shown) ii) keep palms facing forwards throughout the whole movement iii) hammer curl - keep palm facing towards the midline of the body throughout the whole movement

  • ​slowly lower weight returning to start position

Dumbbell Bicep Curl

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Henry Pinkrah (BSc, MSc)


           07791986413             henry@pinkrahpersonaltraining.com