DUMBBELL BICEP CURL
The dumbbell bicep curl is potentially one of the most well-known exercises and it is for good reason: This exercise is perfect for getting the results it promotes.
Master this move first before moving onto its many variations to build stronger biceps.
How to perform a dumbbell bicep curl
Start with a dumbbell in each hand, with your wrists facing outwards and your elbows close to your body.
Next; keeping your upper arm in its fixed start position, slowly curl the weight up to your shoulder.
Hold at the top and then finish by slowly moving the weight back down to start position through the same controlled movement. Go for reps.
It should be noted that for better isolation, you should do your dumbbell bicep curls sitting upright on a bench. Keep your back firmly up against the back rest throughout the exercise.
Dumbbell bicep curl: Common mistakes to avoid
If you are performing your dumbbell bicep curl with incorrect form, you may unintentionally recruit other muscle groups during the exercise. In addition to this, you will poorly engage the intended muscle groups. As a result; this will hinder your bicep gains at best and result in injury at worst.
Furthermore; you should always keep the muscle you intend to work in mind while you are performing the exercise. Besides keeping you in check, this is the ideal way to ensure targeted results.
Finally; remember that above all else, the bicep curl is an isolation exercise. What that means is; its intention is to work a single muscle group (your biceps), in one single joint movement (your elbow). With this in mind; there should be no swinging through your shoulder, or using your body for momentum if doing the exercise standing.
Reps and sets
As with all exercises, your dumbbell bicep curls need to be worked into your overall bigger picture. Therefore; how many reps and sets you perform with each exercise depends entirely on where you are physically and most importantly; your desired outcomes.
Beginners should keep it simple; 3-4 sets of 8-12 reps is an ideal starting point. For the purpose of laying a solid foundation to build upon; don’t over complicate things. The most important thing is to get started, the rest will come with experience.
On the other hand, more advanced lifters should consider their current strength and goals first. From there; you can choose the appropriate rep/set range to work with.
Beyond the dumbbell bicep curl...
More arm exercises coming soon...
Just so you know, this list of arm exercises is a work in progress and is by no means extensive. We will continue to grow this entire database for you over time, so be sure to check back for updates. Alternatively, you can join our mailing list below and you’ll be the first to know about all new content we produce.