The dumbbell bicep curl is a commonly used exercise for the biceps brachii, which allows for isolateral training.
The flexion of the elbow will recruit the biceps brachii effectively.
By using dumbbells we allow each arm to work independently, thus equal distribution of stress, and therefore growth. Dumbbell curl variations can be a wise choice for anyone who experiences imbalances in their development.
For hypertrophy 6-12 reps will likely yield the best results, providing optimal time under tension. This will provide adequate stimulation for sarcoplasmic hypertrophy, and acute response to anabolic hormone concentrations, compared to that of lower rep ranges.
Home Training Alternative/Limited Equipment
The biceps brachii and other elbow flexor muscles can be important in sports that require pulling and grabbing actions, such as with contact sports.
Development of the biceps brachii can play an important role in maintaining balanced development of the elbow joint for those who readily use the triceps brachii is their disciplines.