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Twisting standing dumbbell biceps curl

You can build your biceps by doing curls while standing or seated, and with a variety of tools. The twisting standing dumbbell curl features an extra movement to help give you the biceps you want. This exercise engages the forearms as well as the biceps. In addition to creating balance in the upper and lower arm, this exercise improves wrist mobility.

Stand straight and hold a dumbbell in each hand. Let your arms hang by your sides with the palms facing your body.

Exhale and bend your elbow to raise the dumbbell toward your shoulders. Rotate your forearms as the weights ascend so your palm faces your shoulder at the peak of your movement. Keep the elbow close to your side and the upper arm as still as possible.

Inhale, lower the dumbbell to the starting position slowly. Rotate your forearms in reverse so your palms again face your body when your arms are extended downward. Repeat with the other hand.


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Stability Ball Hamstring Curl

An excellent exercise for your hamstrings with no weight.
Lie on your back on a mat, placing your lower heels on the top of the stability ball. Your feet should be lined up with your hips and your toes pulled slightly toward the ceiling. Contract your abs and extend your arms out to your sides with palms turned to the floor to help stabilize your body during the exercise.
Lift your hips up off the floor. Press your heels into the ball for additional stability. Do not lift the hips so high that the lower back begins to arch. Continue to press upwards until your body is in a straight line from your heels to your shoulder blades.
Exhale and gently bend your knees and pull the ball toward your hips. Your toes may point away from your body in this movement. The hips will continue to lift as you pull the ball toward your hips. Keep the torso stable.
Inhale and slowly press the ball away from your hips until the knees are straight, stabilizing with the core, hamstrings, glutes, and arms. Repeat.


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Seated dumbbell biceps curl

An excellent exercise to develop your biceps.

Sit. Your back, head, shoulders, and butt make contact with the bench. Grasp a dumbbell in each hand with your arms at your sides, close to your body and your palms are facing forward. Pull the shoulder blades down and back.

Exhale and slowly bend your elbows bringing the dumbbells toward your shoulders. Do not allow your back to arch, your shoulders to shrug, or your elbows to move forward. Keep the wrists in line with your forearms. Do not allow the wrists to bend throughout the exercise.
Inhale, straight your elbows and lower the dumbbells back to your start position and repeat.


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Standing Biceps Curl with resistance bands

A good exercise to isolate your biceps.

Anchor the band to the door with the door anchor over your head.

Facing the door grip a handle in each hand and stand about 3 to 4 feet away from the door. Keep your back straight, abs engaged, head aligned and a slight bend in your knees. Position your arms so that they are straight, pointed towards the door anchor with palms up.

Exhale and pull the handles and bend your elbows until your hands are almost touching your face. Keep your upper arms parallel with the floor throughout the movement.

Inhale and gently return to starting position. Repeat.


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Standing Dumbbell Hammer Curl

If you are looking for bicep peak, you need to focus on the long head of the bicep. The hammer curl is perfect for this purpose :)

Standing in a split-stance position, hold a dumbbell in each hand  with your palms facing your body. Contract your abdominal muscles and pull your shoulder blades down and back. Your head and neck should be aligned with your spine. Do not allow the back to arch. Maintain these engagements throughout the exercise.
Exhale and slowly bend one elbow, the opposite arm should remain in the starting position. Keep the palms facing your body and your wrists straight without any bend. Do not allow the shoulders to shrug or the elbows to move forward..
Inhale and gently straighten the elbow and lower the dumbbell back to your starting position and repeat to the opposite side.


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Alternate Biceps Curl with dumbbells

This exercise is a classic :)

Standing in a split-stance position to stabilize your body, Your arms are at your sides, close to your body and your palms are facing forward. Pull the shoulder blades down and back. Your head and neck should be aligned with your spine. Do not allow the back to arch. Maintain these engagements throughout the exercise.
Slowly bend one elbow as the opposite arm should remain in the starting position. Keep your torso erect. Do not allow the elbows to move forward. Keep the palms facing forward and your wrists straight without any bend. Do not allow the shoulders to shrug.
Gently back to your starting position. Keep the dumbbell in the neutral position. Repeat to the opposite side.


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