Dumbbell curl on half foam roller using alternating arms

STRENGTH

Exercise Benefits:

  • You can perform this exercise at home or in the gym.
  • This exercise will strengthen the biceps muscles, which are in the front of the uppers arms.
  • You’ll also activate your core muscles to keep you steady as you perform the exercise on the foam roll and work on your stability and balance.



How to Do the Exercise:

  1. This exercise can be done either using one or two halved foam rolls.
  2. Place two half foam rolls vertically on the ground, about shoulder width apart. (If you have only one half foam roll, place it horizontal to you.) The rounded portion of the roll should face the floor.
  3. Hold the dumbbells in both hands and step onto the rolls. Lift the spine and make sure that your head is in line with your shoulders, hips, and knees. Keep your knees slightly bent and look ahead. This will help you balance. Your arms should be fully extended at your sides with your palms facing the thighs.
  4. Tighten your abdominals and bring your shoulders back and down away from the ears. Curl the dumbbells, alternating arms, by bending at your elbow joints until weights are level with your shoulders. Simultaneously, you should be rotating your forearms so that your palms are facing your shoulders at the of the curl. Make sure that your upper arms remain “tight” and next to the torso throughout the exercise. Your elbows should not move forward or back, and should not “flare” out. Only your forearms should be moving.
  5. Lower the dumbbells by straightening the elbows and return to your starting position. Repeat movement pattern for the specified amount of repetitions.

AS FEATURED IN

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