Dumbbell curl

Directions:

Preperation/body position

1. Find dumbbells that are of a suitable weight for you to execute the exercise.
2. Grasp dumbbells.
3. Keep torso erect and back straight, with upper arms and elbows stationary at your sides.
4. Start with dumbbells down by your sides, with palms facing towards body.

Excution/Movement

1. Just using flexion of the elbow, curl the dumbbell up, rotating the wrist so that at the top of the movement the palm is facing upwards.
2. Keep elbows stationary throughout exercise.
3. After peak contraction, slowly lower the dumbbell to the start position, rotating the wrist back the opposite way so it returns to its original position at the beginning.
4. Repeat the same movement for the other arm, once completed.
5. Repeat for desired number of repetitions.

Comments

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.

Similiar Exercises

• Barbell Biceps Curl
• Dumbbell Concentration Curl
• Prone Incline Curl
• Incline Dumbbell Curl
• EZ Bar Curl
• Seated EZ Bar Curl
• Cable Curl

Home Training Alternative/Limited Equipment

• Barbell Biceps Curl (for barbell only set-ups)
• EZ Bar Curl (for EZ bar only set-ups)
• Seated EZ Bar Curl (for EZ bar only set-ups)

Sport Uses

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.