Bicep Curls

1. Stand upright & hold dumbells with palms facing front
2. Exhale as you slowly curl the dumbells upwards to shoulders
3. Inhale as you slowly return dumbells back to your sides
4. Repeat 10~15 repetitions per set.

To choose your ideal weight load for this exercise, you firstly choose a weight that you can only do a maximum of only 1 repetition. Then you select a weight which is 60% of that maximum weight. EG - If your maximum 1 rep weight for a bicep curl is 20kg, then your ideal weight load should be 12kg.

Remember if the heavy weight load is compromising your technique, then you should reduce the weight.