Brand Ambassador Tutorial on Bicep Curls for the American Council on Exercise

26 Apr 2024 · 1 min

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In this concise tutorial, ACE‑certified fitness professional Reena Vokoun, founder and CEO of PassionFit, demonstrates how to perform weighted bicep curls correctly. She outlines stance (feet shoulder‑width, slight knee bend), core engagement, grip (palms outward, horizontal hold), elbow positioning (close to the body), and the full range of motion (flexion to shoulders and controlled extension). Using 5‑lb dumbbells as a demo, she advises adjusting weight based on individual fitness level and recommends roughly three sets of 10–12 repetitions, with flexibility to modify sets or reps as needed. The video serves as a practical guide for incorporating bicep curls into strength‑training routines.

Chapters

Hey guys, I'm Reena Vokoun, the founder and CEO of PassionFit and an ACE-certified health and fitness professional and brand ambassador. Today I'm going to go over how to do bicep curls with weights. So we're going to start with our feet about shoulder width apart. Your knees are going to be slightly bent and you're going to pull in your core muscles. You're going to turn the weight so that your palms are facing outward and you're holding the weights horizontally. Keeping your elbows close to your body, you're going to lift and lower those weights up towards your shoulders and back down. You want to make sure that you're getting a nice flexion as well as an extension as you strengthen your bicep muscles. I'm using 5-pound weights to demo this exercise, but you can increase or decrease the weights depending on your fitness level. I would recommend doing 3 sets of 10 to 12 reps, but again, you can decrease or increase those reps and sets depending on your fitness level. I hope you'll give bicep curls a try and add them to your strength training workouts. Thank you.