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
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.
Instructions
- Stand straight on the floor or sit on the bench and hold a pair of dumbbells at your sides with your arms fully extended and palms facing forward.
- Without moving your arms, bend your elbows and raise the dumbbells to your shoulders. Pause and then lower the dumbbells to the starting position.
Tips
- Be sure to squeeze the biceps at the top of the lift.
- Lower the weight until your arms are fully extended.
- Keep a controlled pace throughout the movement to avoid using momentum.
Alternative Exercises
Static Curl
Static Curl targets biceps muscles at the front of the upper arm and the lower arm muscles.
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