Day 11 · Sunday 11 October Today
Bicep curl
If you have a heart condition or other health condition, check with your GP that this is safe for you first.
Beginner Bicep curl with broom handle
- 30 seconds work
- 30 seconds rest
- 3 rounds
Play video: Beginner: Bicep curl with broom handle
- Stand tall with your feet hip distance apart, holding a broom handle with an underarm grip
- Keep your elbows by your sides, with a small gap between your elbows and waist
- Hold the broom handle with an underhand grip
- Bend your elbows to curl the broom handle towards your shoulders, keeping your upper arms still
- Lower back down slowly, moving through the full range with control
Intermediate Bicep curl with weight
- 30 seconds work
- 30 seconds rest
- 3 rounds
Play video: Intermediate: Bicep curl with weight
- Stand tall with your feet hip distance apart, holding tins or water bottles
- Keep your elbows by your sides, with a small gap between your elbows and waist
- Bend your elbows to curl the tins or water bottles towards your shoulders, keeping your upper arms still
- Lower back down slowly, moving through the full range with control
Advanced Bicep curl optional
- 30 seconds work
- 30 seconds rest
- 3 rounds
No separate video — this builds on the Intermediate move.
- Add one additional round
- Increase the difficulty using light weights
- Move more slowly and with control throughout the movement