KEY COACHING POINTS:

  • Curl the weight up by contracting your biceps

  • Continue to curl the weight up till the biceps have reached full contraction

  • Lower the weight whilst maintaining consistent tension in the biceps

  • Feel the muscle fibers tear at the bottom of the movement, then repeat

  • Keep your elbows tight to your sides 

  • Don't swing the weight up

MAIN MUSCLE - BICEPS BRACHII

Biceps.gif

FULL TUTORIAL

Stand up straight with a dumbbell in each hand.
Curl the weight by contracting your biceps, continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
Lower the dumbbells back to the starting position.