The Biceps Curl develops strength in the biceps muscles which support other free weight and physical training exercises that involve pulling, carrying, and lifting.
Other equipment options include a cambered bar, kettlebells, and a climbing bar.
To isolate the biceps on the climbing bar during the Pull-Up, switch to a closed, underhand supinated grip.
Figure 14-23 on page 14-20 breaks down the exercise as it would be conducted by an individual Soldier with a pair of dumbbells:
Starting Position
The starting position for the Biceps Curl is the Straddle Stance position with arms straight at the side and a dumbbell in each hand using a neutral grip.
Movement
From the starting position, raise the weights up toward the chest by flexing the elbows.
The forearm will supinate or rotate into supination or turn out during the up movement.
After a brief pause, reverse the movement to lower the weight back to the starting position.
Check Points
● Always lift a weight that can be controlled throughout the range of motion.
Repetitions
Repeat this movement for the correct number of repetitions and sets required to meet the goal of the free weight session.