Dumbbell Bicep Curls
Primary Muscle Group: Biceps
Secondary Muscle Group: Forearm
Equipment Needed: Dumbbells
The Benefits of Dumbbell Bicep Curls
The dumbbell bicep curls exercise is a highly recognisable weight-training exercise that works the muscles of the upper arm, and to a lesser extent, those of the lower arm. It's a great exercise for seeing results in strength and definition in your arms. There are several variations of this exercise, including those using dumbbells, kettlebells, barbells, or cable machines but we will explain the standard dumbbell bicep curl.
Curls work the biceps muscles at the front of the upper arm, and also the muscles of the lower arm, the brachialis, and brachioradialis. You use these muscles anytime you pick something up, which is common throughout daily life. Doing the arm curl, you build strength and learn to use your arm muscles correctly, bracing with your core muscles.
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The Risks of doing Dumbbell Bicep Curls
Don’t be tempted to jump into a heavy set. The biceps are small muscles and can be prone to injured pulling or tearing them. If you do this, it will only set you back in achieving your fitness goals. In some rare cases people also need surgery to fix bad muscle tears!
How To Do Dumbbell Bicep Curls
1. Stand holding a dumbbell in each hand with your arms hanging by your sides.
2. Ensure your elbows are close to your torso and your palms facing forward.
3. Keeping your upper arms stationary, exhale as you curl the weights up to shoulder level while contracting your biceps. Make sure you keep your palms facing forward.
4. Slowly lower the dumbbells to the starting position.
For Perfect Technique
Your elbows should not move during the curl. They should be close to the side of your body and only the portion of your arm below the elbow should be moving. Never lock your elbows out fully as this will put the joint under pressure and it could lead to an injury over time.
Once you have mastered the Dumbbell Bicep Curl you can try alternative exercises that target similar muscle groups such as;
How To Do Hammer Bicep Curls
1. Grip a pair of dumbbells with a neutral grip (palms facing each other) and hold the weights at your sides.
2. Keeping your torso stationary, flex at the elbow to raise the dumbbells towards your shoulders.
3. Stop just short of the dumbbell touching your shoulder. Hold at the top of the position for a moment.
4. Return the dumbbells to the starting position in a controlled manner to complete one rep.
5. You can also perform Alternating Hammer Curls by curling one arm at a time.
How To Do Close Grip EZ Bar Bicep Curl
1. Stand holding an EZ-curl bar using a close supinated grip (hands closer than shoulder width apart and palms facing upward). Your elbows should be almost fully extended, and the bar should be resting against your thighs.
2. Keeping your elbows fixed to your sides, exhale as you curl the EZ-curl bar up toward your shoulders.
3. Hold for a count of two and squeeze your biceps.
4. Inhale as you lower the EZ-curl bar to the starting position.
5. Repeat for the prescribed number of repetitions.