Dumbbell Bicep Curls
An upper-body isolation exercise using dumbbells to strengthen the biceps, enhance arm definition, and improve elbow-flexion strength through controlled curling movements.
INTERMEDIATE
Alternating Dumbbell Biceps Curl
Alternating Dumbbell Biceps is a strength-building exercise for the biceps and forearms. Performing the curls in an alternating manner ensures muscular balance on both sides of the body.
Demonstration Video
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Target Muscles
Instructions
- Hold a dumbbell in each hand with an overhand grip and arms fully extended with palms facing your sides. Keep your feet shoulder-width apart and dumbbells at thigh level.
- Curl one dumbbell toward the same shoulder and keep the opposite arm extended. As you curl the dumbbell up, rotate the wrist slightly. Pause, and then return to the starting position. Continue doing on opposite sides.
Tips
- Do not move the elbows throughout the movement.
- Use a controlled pace throughout the movement.
Alternative Exercises
Dumbbell Biceps Curl With Static Hold
Dumbbell Biceps Curl with Static Hold is one of the most effective exercises if you want to pump up your biceps and increase their volume.
EZ-Bar Preacher Curl
EZ-Bar Preacher Curl primarily focuses on muscle growth for the biceps and emphasizes the muscle group's lower region.
Static Curl
Static Curl targets biceps muscles at the front of the upper arm and the lower arm muscles.
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