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Dumbbell Bicep Curls

Bicep Curls are the best exercise you can do for developing your biceps.


Doing curls with dumbbells rather then a barbell means you will use slightly less weight, but the arms are free to move through their natural range of motion and you will get a great deal of contraction in your muscles.

Primary Muscles
Biceps
Secondary Muscles
Forearms
Equipment Needed
Dumbbells
Type
Isolation

 



This arm exercise can be done standing or sitting, you can do it with a barbell or dumbbells. You can lift the weights at the same time or in an alternate fashion.


The below video demonstrates this exercise with dumbbells.

 

 

 

Instructions

  1. Stand with feet shoulder width apart and knees slightly bent or sit in upright position.

  2. Start position: Grasp DB's with underhand grip (palms facing forward) and allow arms to hang down at sides. Elbows should be close to sides.

  3. Flex at the elbows and curl DB's one at a time up to approximately shoulder level. Keep elbows close to sides throughout movement. Return to start position.

  4. Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly - only the elbow joint should be moving.


You should aim to feel your biceps grow and bigger with each movement of this exercise. Imagine you are pumping your arms up with each curl. This imagination will help get you a bigger pump from this arm exercise.


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