- 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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Review: Dumbbell Bicep Curl
Dec 20, 2011 3:04 PM: classic
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Tip: Dumbbell Bicep Curl
Nov 13, 2011 2:18 PM: great exercise
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Tip: Dumbbell Bicep Curl
Sep 27, 2011 8:12 AM: ...+See More
of people found this review helpful
Review: Dumbbell Bicep Curl
Feb 1, 2011 7:44 PM: For sure one of my favorites especially when I perform it as slow as possible for more tension on the biceps
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Review: Dumbbell Bicep Curl
Dec 20, 2010 6:00 AM: Dumbell curls are one of the best bicep exercises. They should be rated higher than barbell curls and EZ-bar curls because more muscles are involved (dynamic stabilizers)than when using a solid bar.
of people found this review helpful
Review: Dumbbell Bicep Curl
Jul 27, 2010 10:42 AM: A tried and true arm-builder. As the description says, "there are many possible variations" for the dumbbell biceps curl. One advantage over the barbell variety is that strength imbalances can be addressed, especially when alternating versions are used. Also potentially more comfortable for...+See More
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Review: Dumbbell Bicep Curl
Apr 13, 2010 10:41 AM: Great progress on my biceps since starting to use this exercise.
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Review: Dumbbell Bicep Curl
Mar 19, 2010 8:18 PM: Agreed. The best in my opinion for exploding the biceps because it promotes good form, works the forearms aswell and most importantly works both arms identically saving time while isolating the specific muscles without having to do each arm one by one. Another benefit is that you're standing straight...+See More
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Review: Dumbbell Bicep Curl
Mar 2, 2010 4:37 AM: best ever