Biceps curls with proper technique

The biceps curl strengthens the front of your upper arm. The movement is simple, but your results improve noticeably when you cut out the swinging and lower the weight with control.

You will need

• Dumbbells or a barbell

Steps

1. Stand firmly

   Stand with your feet hip-width apart, your knees slightly bent and your abs braced.

2. Keep your elbows at your sides

3. Curl with control

4. Squeeze at the top

5. Lower slowly

6. Don't swing

7. Vary your grip

8. Choose your sets

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