Biceps curl sideways is a strength training exercise that targets the biceps muscles in the arms. It involves standing with feet shoulder-width apart and holding dumbbells in both hands at the sides of the body. The movement consists of bending the elbows and lifting the dumbbells out to the sides, keeping the elbows close to the body. This exercise primarily works the biceps, but also engages the shoulders and forearms. It can be done with a variety of weights and repetitions to increase muscle strength and definition. Biceps curl sideways is a great addition to any upper body workout routine and can help improve overall arm strength and stability.
Do each time for how long
Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time
Do daily two times, or do as per instructed by your doctor.
Do for how many days
Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
Stand with legs and heels together, feet turned outward.
Hold weights in hands, palms upward, arms at sides at shoulder level, elbows straight.
Inhale and bend elbows, bringing weights to shoulders.
Exhale and straighten.
Repeat.
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Video Tutorial
Body Part
Shoulder, Elbow & Wrist
Type of Muscles
Deltoid, Biceps, Forearm
Category of Exercise
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Type of Exercise
Resisted, Pilates
Body Position
Standing
Difficulty Level
Low
Direction of Exercise
Flextion
Type of Action
Flexion
Benefits of exercise
According to scientific research, this exercise helps in the body per below(ME/1)
Biceps curl sideways is a popular exercise that targets the biceps muscles in the arms. However, there are certain situations where it is best to avoid this exercise. Here are some instances when you should avoid doing biceps curl sideways:If you have a shoulder injury: Biceps curl sideways puts a lot of strain on the shoulder joint, so if you have a shoulder injury or pain, it is best to avoid this exercise to prevent further damage.
If you have a wrist injury: This exercise also puts pressure on the wrists, so if you have a wrist injury, it is best to avoid biceps curl sideways to avoid aggravating the injury.
If you have lower back pain: Biceps curl sideways requires you to stand and lean forward slightly, which can put strain on your lower back. If you have lower back pain, it is best to avoid this exercise and opt for other biceps exercises that don’t require you to lean forward.
If you have limited mobility: Biceps curl sideways requires a certain level of mobility in the shoulders and elbows. If you have limited mobility in these areas, it is best to avoid this exercise and focus on other biceps exercises that are more suitable for your range of motion.
If you are a beginner: Biceps curl sideways is an advanced exercise that requires proper form and technique to avoid injury. If you are new to exercising, it is best to start with simpler biceps exercises and gradually work your way up to biceps curl sideways once you have built up strength and proper form.Remember, it is always important to listen to your body and consult with a healthcare professional before starting any new exercise routine, especially if you have any pre-existing injuries or conditions. If you experience any pain or discomfort while doing biceps curl sideways, stop immediately and seek medical advice.
Precautions
As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)
Warm up properly before starting the exercise
Use a weight that is appropriate for your fitness level
Keep your back straight and shoulders relaxed
Engage your core muscles throughout the exercise
Avoid jerky or swinging movements
Keep your elbows close to your sides
Do not lock your elbows at the top of the movement
Exhale as you lift the weight and inhale as you lower it
