How To Do Bicep Curls With Free Weights Video

Free weight exercises are a great starting place for beginners to get toned and build muscle. Learn how to do bicep curls with free weights in this exercise video from a fitness instructor.

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Beginner uses 3 to 5 pound free weights
Start with neutral posture
Curl wrist towards shoulder
Don't flex wrist
Don't sway back in forth
10 to 15 reps
3 sets

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Carol Childers has been a physical fitness trainer for twenty three years. She is experienced in yoga, pilates, sports conditioning, core strength training and nutrition. She currently works with clients all over the country.

Working biceps, a two-headed muscle, in front of the arm with a hand weight that is going to fatigue that muscle in 10 to 15 reps, three sets, start out with 3 to 5 pounds. If it's your first time doing them, you might want to try it without to get the form down, then adding in 3, 5 and progressing from there, making sure that we stay where we start with a nice neutral posture, elbow slightly in front of the body not locked into the side but just along the side. We can work unilateral first curling that wrist up towards the shoulder, hitting peak contraction in that two-headed muscle, but we don't want to flex or extend the wrist but keep it neutral. And release to where you get a slight bend in the elbow. Other side, contract right up towards the shoulder so you got that nice line--boom, boom, boom. The muscle is going to fire towards its belly. Joint is going to dictate that movement, so there's no sense in turning out because muscles can't resist that rotation. So you're just impinging the joint. Here, we got that nice line where everything is going to fire working bilateral, two together. You're going to fatigue quicker using both weights at a time, if you're to use one or the other, hitting peak full contraction, leaving the upper body nice and still. No swaying back and forth, you get a nice stable base, weight centered through all corners of the feet, 10 to 15 reps, three sets.

How to Do Bicep Curls With Free Weights Video

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