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
Seated Dumbbell Biceps Curl
Seated Dumbbell Biceps Curl is more effective at isolating and targeting the biceps. The bicep muscle works in tandem with deltoids, lats, traps, and triceps in shoulder and elbow functions.
Instructions
- Sit on a flat bench and hold a dumbbell in each hand at arm's length. The elbows should be close to the body. Turn your palms, so they are facing your body. This will be your starting position.
- Keeping your arm still, bend the weight and begin twisting your wrists as the dumbbells pass your hips so your palms are facing forward at the end of the movement. Make sure you contract your biceps as you exhale and make sure only your forearms move. Keep moving until your biceps are fully engaged, and the dumbbells are at shoulder height. Hold the contracted position for a second, tensing your biceps.
- Slowly begin returning the dumbbells to the starting position, inhaling and rotating your wrists back into a neutral grip.
- Repeat for the recommended number of repetitions.
Tips
- Keep your elbows pressed to the sides.
- Focus on just letting your forearms move.
- Keep the reps slow and control the weight throughout the set - don't drop the weight too fast.
Alternative Exercises
Kettlebell Biceps Curl
Kettlebell Biceps Curl is a great bicep and biceps brachialis exercise that heavily taxes the forearms and smaller muscles around the hands and wrists.
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