How to Do Front Bicep Curl

1. Starting Position: Stand upright with your feet shoulder-width apart. Hold a dumbbell in each hand, with your arms fully extended at your sides, palms facing forward.

2. Curl: Keeping your elbows close to your torso, exhale and curl the weights up towards your shoulders. Focus on contracting your biceps as you lift.

3. Top Position: Once the dumbbells reach shoulder height, pause for a moment. Ensure your wrists remain straight throughout the movement.

4. Lowering Phase: Inhale as you slowly lower the weights back to the starting position, fully extending your arms without locking your elbows.

5. Repetitions: Perform 10-15 repetitions for 2-3 sets, depending on your fitness level.

How to Do Side Bicep Curl

1. Starting Position: Stand upright with your feet shoulder-width apart. Hold a dumbbell in each hand, letting your arms hang down at your sides with palms facing inward.

2. Curl: Instead of lifting directly upwards, angle your arms out to the side as you curl the weights. Exhale as you raise the dumbbells towards your shoulders, squeezing your biceps.

3. Top Position: At the peak of the movement, the dumbbells should be at shoulder height. Hold this position briefly.

4. Lowering Phase: Inhale as you lower the dumbbells back to the starting position, ensuring your elbows stay close to your body.

5. Repetitions: Aim for 10-15 repetitions for 2-3 sets, adjusting based on your ability.

Tips for Both Exercises

• Maintain a straight back and engage your core to avoid swinging the weights.

• Move through the full range of motion to maximise effectiveness.

• Start with a lighter weight if you're new to these exercises, and gradually increase as you gain strength.

Incorporating these curls into your routine can help build and tone those biceps effectively!