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
Twisting Standing Dumbbell Biceps Curl
Twisting Standing Dumbbell Biceps Curl exercise is designed to build upper arm strength. The exercise primarily targets the biceps brachii muscle at the front of each upper arm
Instructions
- Grab a pair of dumbbells and let them hang from your arms outstretched at your sides. Stand straight with your torso. The palms of the hands should be facing the body.
- Slowly raise one hand to your shoulder. In the middle of the curl, rotate your wrist so that it is facing your body at the top of the movement. Pause here for a second and slowly return the dumbbell to the starting position, rotating backward midway through the movement. Alternative arms.
Tips
- Be sure to use the full range of motion as you start at full stretch and reach peak contraction.
- Keep your elbows still throughout the movement.
- Perform the movement at a controlled pace without allowing momentum to build up.
Alternative Exercises
Dumbbell Hammer Curl
Dumbbell Hammer Curl targets the long head of the bicep as well as the brachialis (another muscle in the upper arm) and the brachioradialis (forearm muscles).
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