David PerlmutterPresident,, Perlmutter Health Center · Board-Certified Neurologist | Functional Medicine Pioneer | #1 New York Times Best-Selling Author | International Speaker | Host of The Empowering Neurologist Podcast

Basic Bicep Curl, from The Grain Brain Whole Life Plan

14 Nov 2016 · 1 min

Watch on YouTube

0:52

In this short instructional segment, David Perlmutter demonstrates a basic biceps curl and provides detailed coaching cues. He emphasizes proper stance (feet forward) and elbow positioning (tight against the body), recommends using weight‑lifting gloves for grip, and suggests a slight wrist angle for comfort. Breathing is coordinated with the movement—exhaling on the upward phase and inhaling on the descent. The workout prescription is three sets of 20 repetitions with 45‑60 seconds rest between sets, and he advises starting with lighter weight (as low as 5 lb) and adjusting as needed. The overall tone is straightforward and instructional, aimed at guiding viewers through a safe and effective biceps exercise.

Chapters

Okay, let's do some biceps work. Here's what you got to do. Feet facing forward, elbows in tight next to your body. These are 15s. You might want to start with 5. You may need more. And again, weightlifting gloves improve your grip. Keep your shoulders back and simply bring the weights up, flexing your elbows. Exhale as you come up and inhale down. And again, it's a very straightforward exercise. Sometimes I actually like to angle my wrists just a little bit, as you see with the weights. So we're looking for 3 sets of 20 repetitions and, again, 45 seconds to a minute between the sets. Really good exercise.