The Ultimate Guide on Dumbbell Curls


dumbbell curls

Dumbbell curls are a dumbbell exercise that targets the biceps. It is a popular dumbbell exercise that can be performed at home or in the gym with dumbbells. Different people have different opinions about dumbbell curls, and many say it’s not an effective exercise for targeted muscle: biceps. However, if done properly and combined with other dumbbell exercises like dumbbell preacher curl you can achieve the biceps workout you want.

HOW TO PERFORM THE EXERCISE:

A close up of a person wearing a helmet

Stand up straight, holding dumbbells in each hand. Your palms should be facing forward and your arms to be hanging beside your body. This is the starting position. Now slowly raise dumbbells from this position to shoulder height. Your palms should be facing your shoulders. Squeeze the dumbbells at the top for a few seconds then smoothly lower the dumbbell to starting position. Repeat this for the required number of repetitions, and then change hands. One thing you need to know about dumbbell curls is that they can hurt your wrists if you hold dumbbells wrong. The right way to hold dumbbells is so that your palms are facing forward and fingertips are pointing behind you.

PROPER FORM AND BREATHING DURING THE EXERCISE:

You must start this exercise with proper form. Always remember these 3 key things while performing dumbbell curl exercises: shoulder blades back & down, bend at the elbows, and don’t swing the dumbbells. Breathing: Inhale when you are lengthening your arm and exhale when you are curling dumbbells up.

TIPS AND TECHNIQUES:

If dumbbell curls hurt your wrists, try using a dumbbell handle that has a thicker grip. Also, dumbbell curl works the biceps best if you combine it with other dumbbell exercises such as dumbbell preacher curl. If you want to add variation in this exercise try changing the following things:

(1) Change your hand position and hold a dumbbell in between fingers instead of palms facing forward.

2) Don’t do a full range of motion dumbbell curl, try doing only half the range of motion dumbbell curls.

(3) Change your starting position so instead of standing up straight you are in a seated position on an exercise ball or bench with dumbbells in each hand. Make sure dumbbells are resting near thighs not touching them.

QUICK REMINDERS:

1. Start this exercise with proper form.

2. Breath during dumbbell exercise.

3. Squeeze the dumbbell at the top for a few seconds before lowering it to starting position.

4. Change your grip (like using a dumbbell handle that has a thicker grip) if the dumbbell curl hurts your wrist.

5. If you want to add variation to the dumbbell curl exercise try changing your starting position so you are in a seated position on an exercise ball or bench.

Hopefully, this dumbbell curls guide has helped you learn how to perform dumbbell curl exercises properly and safely. Perform dumbbell curl exercises right, ensure that you maintain proper form during the exercise, breathe correctly, and do not swing your dumbbell.

Subscribe to our monthly Newsletter
Subscribe to our monthly Newsletter