- Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
- Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
- Then, inhale and slowly begin to lower the dumbbells back to the starting position.
- Repeat for the recommended amount of repetitions.
Variations: There are many possible variations for this movement. For instance, you can perform the exercise sitting down on a bench with or without back support and you can also perform it by alternating arms; first lift the right arm for one repetition, then the left, then the right, etc.
You can also do the exercise starting with both palms of the hands facing the torso and then rotating forward as the movement is performed. At the top of the movement the palms should face forward and the small finger should be higher than the thumb for a peak contraction.
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Tip: Dumbbell Bicep Curl
Apr 23, 2013 2:41 AM: I think I was wrong. I have always thought that one should sway a little with the dumbbell in order to avoid back injury besides you can lift more weight if you swinging :)) The wisdom comes with the age :)
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Review: Dumbbell Bicep Curl
Feb 16, 2013 1:20 AM: Wow! Awesome exercise! If you love pain, then you choose it. It burns the biceps. Do 4-6 sets with increase in weights. It suits me and I hope you too.
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Review: Dumbbell Bicep Curl
Jan 9, 2013 8:35 AM: simple is best
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Review: Dumbbell Bicep Curl
Nov 10, 2012 10:25 PM: There's a slight difference between the Jaime and the male instructor demonstration... while Jaime keeps the palm of hand upward at the end of the movement, the male instructor turns them forward to the side of body like in the starting position. which one is correct?
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Review: Dumbbell Bicep Curl
Nov 6, 2012 7:11 AM: I love this exercise for really concentrating on building my strength. Really have to load on the weight, so I prefer barbell curls.
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Review: Dumbbell Bicep Curl
May 23, 2012 5:41 AM: Really requires a lot of effort. Great for building strength.
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Review: Dumbbell Bicep Curl
May 14, 2012 1:28 AM: my form was off, but after watching this I was able to fix my mistakes
of people found this review helpful
Review: Dumbbell Bicep Curl
May 14, 2012 1:28 AM: my form was off, but after watching this I was able to fix my mistakes
of people found this tip helpful
Tip: Dumbbell Bicep Curl
Apr 29, 2012 7:05 PM: Focus on completely locking the elbows in place and avoid swaying at the top or bottom. Perform slow reps to really feel the burn. Best to do when you're not completely spent since it requires some core stability.
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Review: Dumbbell Bicep Curl
Apr 22, 2012 1:18 AM: it good exercise to buld up.