biceps tendonitis OneResult.com - Dumbbell Bicep Curls

What You'll Need
Two dumbbells. This is a classic for a reason.

Why You Should Be Doing This Exercise
Listen, you can contort yourself in all sorts of positions. You can use 15 different machines. You hang upside down, you can seek out anti-gravity chambers. And yet, if you're really, honestly, looking for the best bicep exercise out there, you'd do these and call it like it is.

Start
So, some people like to alternate (i.e. left arm, then right, and on and on), but we think doing both arms at the same time makes more sense... Knowing that, let's have you stand upright, with a dumbbell in each hand, and your hands turned into your body. Your arms should be extended.

Middle
Curl the dumbbells up at the same time, but do it without moving your elbows. They're the key here. If your elbows stay close to your body, if you don't arch your back, and if you turn your wrists (one way to think of it is that your palms should face your body the whole time), this exercise will be very, very, good for your biceps.

Finish
Once at your chest, let's get a nice bicep flex, and then we're gonna to focus on slowly and smoothly unfurling the weight back down to your arms extended position. Remember that the negative (i.e. the returning of each dumbbell) can be just as beneficial as the curl itself. So take your time and hone in.

Key Don'ts
Okay, so let's just air it out. You're gonna see a lot of people arching their backs, and swinging the weight to curl it. And they get away with it because no one cares enough to say anything, and because they don't care enough themselves to make sure they're doing it right. Well, don't join that group. And while we're on groups not to join, let's avoid the elbows out crew too okay?

biceps tendonitis OneResult.com - Dumbbell Bicep Curls
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