How to Perform the Dumbbell
Bicep Curl: Professional Tips

Although the dumbbell bicep curl is a popular and traditional bicep exercise, it is also an exercise that is often performed wrong.

If you don’t know how to execute this exercise correctly, you could negate the results that you get from your regular strength training routine. Even worse, you could potentially cause strain or injury to your arms or upper body!

Stand with your feet shoulder width apart in a comfortable position. Bend at the knees slightly to prevent straining your lower back.

Make sure that your neck and head are in a neutral position, and keep your arms by your sides with your palms facing forward. It is important that your elbows remain close to your body throughout the entire exercise.

Dumbbell Bicep Curl: How To

1. Start the exercise by lifting the dumbbells as close to your shoulders as you can without moving your elbows.

2. Keep your wrists and forearms in a straight line.

3. Pause for 2 seconds at the top of the motion, and then slowly return the dumbbells to the starting position.

4. Make sure that you lower your weights all the way back down.

5. Pause again at the bottom of the motion to prevent swinging or using momentum when lifting the dumbbells.

Yes, the dumbbell curl is really as simple as it sounds. However, it is important to focus on your technique so that you can see actual results from your workout routine.

Many people do not realize that since the biceps are smaller muscles, they will fatigue very quickly. Many people try to over extend themselves by adding extra repetitions to their workout, which causes the elbows to strain and move forward.

Keep in mind that as soon as your elbows begin to move forward, you have shifted the focus from your biceps, and now your shoulders are picking up the slack. This means that you will not get the results that you hope for from your dumbbell curl.

When your arms get tired, it is also easy to swing your hips backward and forward to compensate for the weight. This will again negate your results in strengthening your arms. It will also cause a risk by placing pressure on your lower back.

In order to maintain good form in the dumbbell bicep curl, try performing the movement with your back against a wall. If your back and glutes are pressed against the wall at all times, you will be less tempted to swing your torso to compensate the weight in the exercise.

You can also see greater results and maintain good form in the exercise by keeping your stomach, glutes, and thighs contracted the entire time. Once you find that your form is compromised in the dumbbell curl, it is time to stop.

If you find that you are not lifting as much weight as you hoped in the dumbbell curl, that is perfectly fine. It is better to lift a smaller amount of weight with the right form at first so that you can legitimately build your strength.

As your strength begins to grow, you can increase the weight that you lift gradually. This is the only true way to tone and condition your arms when using the dumbbell bicep curl.

Dumbbell Bicep Curl Variations

There are also a number of variations that you can use for the dumbbell curl. You can perform this exercise when sitting on a workout bench, and you can also alternate arms throughout the exercise. In fact, many people prefer to alternate their arms in the dumbbell curl because they can focus more on one arm completing a repetition.

For a greater challenge, you can try the incline dumbbell curl. This exercise is performed at a slight incline on a weight bench. It is best if the incline is at 30°, which will allow for more resistance on your arms as you perform the curl.

If you have never tried the incline dumbbell curl before, you will realize that it is much more challenging than it seems. It’s likely that it will be hard for you to lift your usual amount of weight when performing the incline exercise!


Return from Dumbbell Bicep Curl to Arm Exercises

Return from Dumbbell Bicep Curl to Health and Fitness 





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