Biceps

Dumbbell Curls – A Collection of Bicep Workouts

Dumbbell curls are one of our favorite bicep workouts here at Best Barbells. So, are you ready to get a great bicep workout? Let’s get started.

Single, Alternating Dumbbell Curls

In order to start you’ll need a pair of dumbbells with which you want to grab and then hold off to either side of your body.

  1. Arms hanging, fully extended and the knuckles facing out away from your body. This is your start position.
  2. Next, you want to take one of your arms and raise it’s respective dumbbell.
  3. Then, twist your forearm until it is straight up and the inside of your hand is pointing at your shoulder.
  4. Then, when you reach the apex of the exercise, go ahead and begin lowering the weight back down.
  5. Continue this by switching sides each time and try to keep going until you can’t perform any more repetitions.

If you want some additional help, watch the video below for a great demonstration of single, alternating dumbbell curls.

Double Dumbbell Curls

A variation of this bicep workout is that you perform both dumbbell curls at the same time instead of alternating.

  1. In order to do this, you want to start in the same position as you did for the one arm dumbbell curl, but you should make sure and take a deep breath before exhaling and curling the dumbbells upwards using your biceps.
  2. This is because this exercise is literally twice as hard as the previous one and so you should take a second to mentally and physically prepare for it.
  3. When you are lowering the weights, take a slow, steady and deep breath and then allow the dumbbells to hang back down with fully extended arms.

Seated Dumbbell Curls

Another variation is to do your bicep workouts on a bench while seated or on a stool where you wouldn’t have back support. This is only if you want dumbbell curls that are going to emphasize your muscles like in a back and biceps workout. However, anyway you decide to perform your dumbbell curls you’ll be receiving one of the best bicep workouts possible.

  1. So, choose the way you would like to be seated and then take a dumbbell in each hand and hold them with extended arms.
  2. Keep your elbows close to your sides.
  3. Next, you want to rotate your hands so that they are facing your front.
  4. The palms should be pointed into you. This is how you start the seated dumbbell curl.
  5. Next, while in your stationary forearm positioning, curl the dumbbells by twisting 180 degrees and then contracting the biceps by bending at the elbow.
  6. When you reach the maximum point of contraction, squeeze your biceps hard and then lower the weights back down slowly.

Pronated Dumbbell Curls

In order to begin this variation, you need a pair of dumbbells.

  1. Grab each one with a down-facing grip (a.k.a. pronated grip) where your palms are looking down.
  2. While standing up, widen your stance so that they are about shoulder width apart.
  3. Next, bend a bit at the knees before curling the weights upward to your chest.
  4. While you are performing this dumbbell curl, make sure that your elbows remain to the side and keep looking forward.
  5. Make a conscious effort not to lose the rigid form in your back, because it is common for new dumbbell curlers to want to bend at the back during this exercise, but this would reduce the full effect you are supposed to get.
  6. A good tip is to pull back at the shoulder blades so that you have a strong anchor you can pull on during this bicep workout.
  7. Finally, remember not to swing and to always maintain the neutral spine orientation.

2 Comments
  1. […] ties back into why straps are important. Your forearms and biceps can limit your overall back workout due to the fact that they often get tired before the rest of […]

  2. […] that aren’t giving you the results that you’re looking for? Concentration curls, standing dumbbell curls, barbell curls… sound […]

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