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Foam Water Dumbbell Biceps Curl

IntermediateStrengthTier T3

You stand chest-deep in a pool holding a foam water dumbbell in each hand with elbows at your sides. You bend your elbows to curl the dumbbells up, then lower them.

Targets: Elbow
Muscles: Biceps

Stop if

If something hurts, stop.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

dumbbells

Home Options

  • dumbbells

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand in chest-deep water with the feet about shoulder-width apart, the knees slightly bent, the spine straight and the core engaged.
  • Use the pair of foam dumbbells.
  1. A woman standing chest-deep in a pool, arms down at her sides with both elbows tucked, palms forward, holding a foam water dumbbell in each hand under the water beside her thighs.

    Step 1 of 3

    Stand in chest-deep water with your feet shoulder-width apart, a water dumbbell in each hand, palms facing forward, elbows tucked close to your sides and the dumbbells under the water.

  2. The same woman still standing chest-deep in the pool, elbows still tucked at her sides, forearms curled up so both foam water dumbbells sit just under the water's surface in front of her chest.

    Step 2 of 3

    Keep your elbows tucked and curl the dumbbells up toward your shoulders, stopping just below the water's surface.

  3. A woman standing chest-deep in a pool, arms down at her sides with both elbows tucked, palms forward, holding a foam water dumbbell in each hand under the water beside her thighs.

    Step 3 of 3

    Stand in chest-deep water with your feet shoulder-width apart, a water dumbbell in each hand, palms facing forward, elbows tucked close to your sides and the dumbbells under the water.

Safety Information

Start with a smaller, lighter pair of water dumbbells because dumbbells that are too large for current strength can spoil the form and strain the shoulders. You are to keep each movement controlled and not to let the dumbbells jerk the arms around. Stop if something hurts. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.