2 Simple Bicep Exercises

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Seated Curls

Ensure you’re sitting firmly on the ball with your feet solidly on the floor. The dumbbells should be at your side, palms facing each other. Keep your back straight throughout the exercise. Begin curling the dumbbells up to shoulder level. As you raise the dumbbells, you’re going to supinate (turn) your wrists so that your palms end up facing behind you. Squeeze the bicep and hold for a split second. Slowly lower the dumbbells back to the starting position.

Preacher Curl

You’ll start on your knees. You should have a pair of dumbbells in each hand. Place your elbows firmly on the ball. Lean slightly forward until your body weight is on the ball. Your arms should be fully extended at this point. Start curling the dumbbells up until until they reach shoulder level. Squeeze the biceps and hold for a split second. Start lowering the dumbbells with control until your arms are fully extended.