HOW TO…
- Position yourself into a High Plank position. Position the dumbbell next to your hands.
- Pick up the dumbell with one hand and pull up the weight towards your shoulder. Make sure the dumbbell is horizontal to maximize the effect on your biceps. You need to rotate your arm during the lift to achieve this.
- Hold for a seconds and then lower your arm.
- Position the dumbell on the floor, and now pick it up with the other hand.
- Bring your other hand with the weight repeat the bicep curl on that side.
- Lower your arm again.
- Keep your body straight during the plank bicep curl with weight exercise, look towards the floor, and focus on your breathing.
Variation: Instead of switching hands between each plank bicep curl, repeat the multiple bicep curls on one side before switching to the other side.
Goal: Aim to perform the plank bicep curl with weight at least 10x (both sides) without resting.