SLIMQUICK Exercises

Biceps

Power up those arms with these bicep workouts.

Seated Dumbell Curl

Sit on a bench or chair and hold dumbbells at your sides, palms facing forward. While keeping your elbows at your sides, curl dumbbells simultaneously until your forearm touches your biceps. Lower to original position and repeat. Movement should be at a controlled pace at all times.
Alternative Exercises: Standing Barbell Curl, Seated Dumbell Curl, Standing Cable Curl

Seated Dumbell Curl - Start Seated Dumbell Curl - Finish

Standing Biceps Curl

First, choose a standard straight barbell or dumbbell. Stand with your feet about shoulder-width apart and your knees slightly bent, holding the bar at shoulder width. In a controlled manner, curl the barbell up to shoulder height. Keep your elbows stationary near your sides. Hold the bar at the top for about half a second and then lower it slowly. Movement should be at a steady pace and controlled at all times.
Alternative Exercises: Seated Dumbell Curl, Machine Preacher Curl, Standing Cable Curl

Standing Biceps Curl - Start Standing Biceps Curl - Finish

Download a PDF of the Advanced Program

Consult with a qualified medical professional before you begin with this or any diet, exercise, weight-loss program, and/or supplement program. Perform the exercises listed in this program at your own risk. Always use a spotter as appropriate and warm up properly before performing the exercises listed. SLIMQUICK LABORATORIES and all of its agents and/or authors accept no responsibility for injuries that may occur as a result of performing these exercises.