Bicep Curl And Stand Up

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The Bicep curl and stand up workout primarily engages the Biceps and Quads using bodyweight as resistance.

The bodyweight provides a challenging workout for the targeted muscles without overstating its effect on secondary muscles.

Stand with your feet shoulder-width apart, keeping your back straight and your core engaged.
Hold a dumbbell in each hand with your palms facing forward, allowing your arms to hang down by your sides.
Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. Continue until your forearms are vertical and the dumbbells are at shoulder level.
Inhale and slowly lower the dumbbells back to the starting position, fully extending your arms.
Repeat the movement for the desired number of repetitions.

Start with your feet shoulder-width apart and your knees slightly bent.
Hold a dumbbell in each hand, palms facing forward, and keep your elbows close to your sides.
Slowly lift the dumbbells towards your shoulders, squeezing your biceps at the top of the movement.
Make sure to keep your back straight and avoid swinging your body to lift the weights.
As you stand up, engage your quads by pushing through your heels and straightening your legs.
Lower the dumbbells back down to the starting position with controlled movement, focusing on the negative phase.
Remember to breathe throughout the exercise, exhaling as you lift the weights and inhaling as you lower them.