1. Get the Arms Ready
You need to make sure that you have a good bicep stretch in your repertoire before you begin. Never make the mistake of starting exercise cold. When you stretch the muscles and warm them, you not only get a more effective exercise, but you also prevent a lot of muscle damage that keeps you from the gym. Put your hands behind your back and clasp them with the palms together to begin a good bicep stretch. Straighten your arms and rotate the palms slightly downward. Lift your arms up and stretch.
2. Bulge the Biceps
The standing constant curl develops primarily the bicep but also the forearms. Keep your body erect with your chest up and your elbows to the side. The elbows remain at your side throughout the exercise. Hold a dumbbell in each hand with your palms forward. Begin with the left hand and raise it by bending the elbow. Bring the weight to your shoulders. As you start to descend, begin to lift with the other arm so the weights pass each other at waist level. Keep a constant motion as both arms raise and lower alternately.
3. Hints for the Standing Constant Curl
Always check that your elbows point downward; don't allow them to swing back and forth or move away from your sides. Don't lean back or forward as you move your arms; keep your posture erect, instead, and focus on the lift from the arm. Use light weights at first to guarantee good form. Once you can do the exercise properly and easily, add more weight.
4. Change It to a Hammer Curl
Just a flick of the wrist and the pattern of lift changes this exercise to a totally new one. Hold the dumbbells with one end pointing out and the palms of your hands facing towards each other. Lift both arms at the same time and now you have a hammer curl. The biceps still get the workout and you have variety.
5. Do a Barbell Curl Instead
When you use a barbell, you obviously cannot get the alternating motion of the constant curl. Your body stance and arm placement is the same, except your hands are slightly in front of the body and grip the barbell from underneath. Lift up to the shoulder level and slowly go back to the start position. Do several repetitions of the barbell curl and set.
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