With dumbbell bicep curls, minor adjustments will make a big difference.
When you train your biceps to get bigger arms, dumbbell bicep curls are often a go-to exercise, and for good reason. The exercise itself is very straightforward, but it can be incredibly effective.
You need to make sure you get a peak contraction at the top of the movement and a pre-stretch at the bottom.
This makes the exercise much more effective, no matter what weight you are using. In fact, sometimes less is more.
In this tutorial and related video, we'll show you the proper technique of dumbbell bicep curls, so you can complete them with confidence and safety. Completing this exercise properly will mean the best results for you, while avoiding the potential of injury.
Dumbbell Bicep Curls: A Step-By-Step Guide
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- Step 1: Start by standing up in a good posture with a dumbbell in each hand, squeezing the handle of the dumbbell as hard as possible.
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- Step 2: Hinge forward very slightly at your hips and take a breath in.
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- Step 3: Breathing out, start to curl the dumbbell up, then about halfway up, twist (or supinate) your hand so your pinky finger twists towards your face.
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- Step 4: At the top of the movement, contract your bicep as much as possible, getting a good peak squeeze.
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- Step 5: Breathing in, lower your hand back to the start point, then repeat steps 3 and 4 for the other arm.
Check out this video tutorial to learn the fine-form points of dumbbell bicep curls.
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*Please know that weight loss results and health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on the dumbbell bicep curls.
