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Real Results Through Targeted Dumbbell Curls

ByMike Collins

The biceps curl is a timeless exercise, and for good reason. When performed with the correct form, this seemingly simple movement can produce powerful results that are sure to turn heads. You'll feel the tension in your muscles as you flex your elbows and curl the weight up towards your chest or shoulders – from dumbbells to barbells to cables and resistance bands, it's easy to find equipment for this workout routine in any gym – commercial or otherwise. And when paired with variations like incline curls, hammer curls, preacher curls and concentration curls, there's no limit to how big and strong you can make those biceps of yours! So let's get started – it’s time to get creative with our dumbbell bicep curl exercises!

  1. To perform dumbbell curls, begin by standing up with a pair of dumbbells in your hands and your feet shoulder-width apart. The palms of your hands should be facing forward, supinated. Bend your knees slightly, keeping your elbows close to your body.
  2. Take a deep breath then slowly curl the weights up, pulling them towards your shoulder. Feel the tension in your biceps as you position the dumbbells to the top of the curl and repeat.
  3. To target the short head bicep, try concentration curls or incline dumbbell curls using a bench at an incline angle. Make sure to keep your elbows tucked close to your body, palms facing the ceiling.
  4. To perform an ez bar curl, grab ahold of the EZ bar with both hands in a supinated grip and pull up to chest level while keeping your elbows close to your body. Slowly lower the weight back down and repeat.
  5. To maximize time under tension and get that mind-muscle connection, try performing slow and controlled dumbbell hammer curls with a neutral grip. Keep your elbows slightly bent as you curl the dumbbells up to chest level then slowly lower back down to the starting position and repeat.
  6. If you have access to a cable machine, perform seated or standing cable biceps curls using either a straight or EZ bar. Pull the weight up as you squeeze your biceps and hold for a few seconds before slowly releasing back down to the starting position.
  7. To incorporate heavier weights and build size and strength, use an arm curl machine or a preacher curl stand. Put your arms on the respective rests, then lift the weight using proper form. As you curl the weight, ensure your elbows remain in place and feel the tension in your biceps as you lift.
  8. Finally, don't forget to use a variety of sets and reps to get the most out of your biceps workouts. Aim for 2-3 sets per exercise with 8-12 repetitions for muscle growth and 4-6 repetitions for strength training. Rest 1-2 minutes between sets to maximize results.

The dumbbell curl is one of the most effective exercises for targeting and strengthening your biceps. It’s a simple exercise that can be done anywhere, from home gyms to commercial gyms—all you need is a pair of dumbbells and some elbow flexion.

The key to dumbbell curls is getting the right form. Start by standing with your feet shoulder-width apart and your knees slightly bent. Make sure that when you’re holding the dumbbells, your palms are facing up (supinated). From here, you want to curl the dumbbells toward your shoulders while keeping your elbows close to your body. Concentration curls and incline dumbbell curls target the biceps more directly; if you’re looking to build bigger biceps, those are great exercises.

If you’re not sure how to perform this exercise correctly, watch this video on proper technique. It will help ensure that you’re getting the most out of your dumbbell curl and avoiding common mistakes. Remember to keep your mind-muscle connection strong—you want to be focusing on contracting and flexing your bicep muscles with each rep.

Another variation of this exercise is the seated dumbbell curl, which can be done with a bench or chair. This exercise is great if you don’t have access to a pull up bar or other piece of equipment that’s harder to find in commercial gyms. It also allows for a greater range of motion and helps focus the contraction on the bicep brachii muscle.

Another variation is the reverse curl, which is great for targeting the forearms while still working the biceps. This exercise can be done with a barbell or a pair of dumbbells, but keep in mind that it’s best to start light and work your way up as you gain strength.