- Target Body Parts: Biceps
- Equipment Needed: Dumbbells
Description
Step 1: Grab dumbbells out of a rack or off the floor and stand up.
Step 2: Keep your arms straight and, using an overhand grip, have the dumbbells by your side with your palms facing your body to start. Keep your feet firmly on the floor, pinch your shoulder blades together and make sure your back is tight and knees are slightly bent.
Step 3: With your wrists straight, bend your elbows and curl one dumbbell upward toward the front of your shoulders in a controlled manner, twisting the dumbbell on the way up so that your palm is facing you once it reaches shoulder level. Continue to keep your back tight and upright, keeping a slight bend to your knees.
Step 4: Once the dumbbell reaches shoulder level, pause for a split-second, squeeze your bicep, twist the dumbbell and then straighten the elbows, lowering the dumbbell in a controlled manner, until it is by your side and your palm is facing your body. Your elbow will continue to remain by your side throughout the descent. Repeat with the opposite arm.
Step 5: Take a breath between reps, exhaling only when reps are completed. Repeat until the desired reps are reached and then set the dumbbells back on the ground.
Benefits:
The dumbbell curl is the king of the dumbbell bicep exercises, and is the premier movement with dumbbells for building mass, strength and muscle to your biceps.
It can be used as a great finisher to a workout, or a great compound movement to begin your arm day.
Its simplistic nature allows for a variety of skill levels to use the exercise, and the dumbbell curl can be instrumental in adding muscle and significant strength in your biceps when done properly.
Do not allow your shoulders to shrug the weight up or swing the weight up. When using max weight, a slight rock is acceptable, but the biceps should always be doing the majority of the movement.
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