For gym-goers looking to target their biceps, the standing dumbbell curl offers an effective, unilateral (each side of the body working independently) way. During the initial stages of the curl the brachialis muscle, which runs beneath the biceps, is strongly recruited, with the biceps most stimulated as the arm comes up parallel to the ground and beyond.
This exercise profile discusses the dumbbell curl performed in an alternated fashion, with the athlete performing the curl with one arm and then mirroring it with the other after the repetition is complete. You can, however, perform the curl with both arms simultaneously if you so wish.
Sports which involve grabbing, pulling and grappling require strong and powerful arm flexor muscles. The dumbbell curl primarily targets these muscles, but is unlikely going to provide a fruitful staple exercise for overall upper body development. Athletes would find it more effective to perform multi-joint exercises to improve strength and power, with the possibility of supplementing with isolation exercises, such as the dumbbell curl.
www.youtube.com - A video demonstrating the resistance band curl. An alternative option for those who train with resistance tubes and bands