The dumbbell curls is one of the most basic bodybuilding exercises to perform for biceps development. This exercise not only stimulates your biceps, but also your forearms as an auxiliary or secondary muscle. The key to getting maximum benefit from it is to use perfect form.
When performed properly and in conjunction with a good bodybuilding diet, the biceps curl will help you to achieve your bodybuilding goals in termms of arm development.
When performed properly and in conjunction with a good bodybuilding diet, the biceps curl will help you to achieve your bodybuilding goals in termms of arm development.
Difficulty: Average
Time Required: 30-40 seconds depending on amount of repetitions performed and setup time.
Here's How:
- Stand up with a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
- Rotate the palms of the hands until they are facing forward. This will be your starting position.
- While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second.
- Slowly begin to bring the dumbbells back to starting position as your breathe in.
- Repeat for the recommended amount of repetitions.
Tips:
- One variation for this exercise is doing it sitting on an incline bench.
- Another option is lying on an incline bench facing down.
- It can be performed seated as opposed to standing.
- You can also perfom it with cables (cable curls).
- Remember that only the forearms should move and there should be no swinging or use of momentum while the movement is performed.
What You Need:
- Dumbbells
- Adjustable bench, when using the seated variety
- Cable machine and single hand attachments when performing cable curls.
