Most men admire flexing bicep muscles when they stand in front of a mirror. If you want to increase your biceps size, you should include Bicep Curls once or twice a week in your exercise routine.
Build Up Your Biceps With Dumbbells
Most men admire flexing bicep muscles when they stand in front of a mirror. It’s not only glamorous, but working with dumbbell curls improve your arms’ strength and build stronger biceps, which can make all the difference when you’re trying to do hard physical work such as lifting a child, pushing heavy loads or pulling open a heavy door.
Read on here to learn how to perform dumbbell bicep curls perfectly with tips and a VIDEO towards the end of this article demonstrating the correct start position and proper movements.
How To Do Dumbbell Biceps Curls
Start Position
Stand up straight with your feet about shoulder-width apart. Hold a dumbbell in each hand at arm’s length along your sides, with your palms facing forwards. Keep your elbows close to your torso. This is your start position.
Movement
While keeping the upper arms still throughout the movement & contracting your biceps, bend your arms at the elbow and curl the dumbbells towards your shoulders. Continue to lift the dumbbells until they reach your shoulders level and the biceps are fully contracted. Hold the dumbbells at the fully contracted position for a second as you squeeze your biceps as hard as possible. Then slowly lower the dumbbells back to the starting position. This completes one rep. Repeat for the desired number of repetitions.
Note: You can curl both dumbbells at the same time or alternate them.
Dumbbell Curls Form Tips
(i) Neither lean back, nor swing the dumbbells to create momentum to lift the weights. Instead use your muscles. You can ensure this by fixing your elbows close to your sides and keeping your upper arms stationery throughout the movement.
(ii) Slow and controlled curls build muscles faster as it ensures that your biceps do all the work and you can’t cheat using momentum. If your movements are going out of form, reduce weight.
(iii) Pause for a second and squeeze your biceps at the top of each curl to gain more muscle mass.
(iv) Straighten your arms completely at the bottom of each rep before you begin another curl to ensure that your bicep muscles move through a full range of motion and work harder to achieve greater results.
Watch This Video To Learn How To Do Bicep Curls With Dumbbells Properly
How Much Dumbbell Weight Should You Use For Bicep Curls?
While performing bicep curls, select a weight that is heavy enough to challenge you, but still let you complete all the reps and sets in correct form. And then progress over time at your own pace.
If you are a beginner or senior citizen then begin with lighter weights to make sure that you do the exercise in its proper form. As you gain strength and get used to the movements, you can increase the weight gradually.
How To Make Bicep Curls Harder?
(i) Use heavier dumbbells.
(ii) Slow down movements.
How To Make Bicep Curls Easier?
(i) Use lighter dumbbells.
(ii) Do alternating dumbbell curls, using one dumbbell at a time.
Variations
There are a few good variations for this exercise. For example, you can execute the movements sitting down on a flat bench with or without back support. You can execute it by using both arms together or alternating arms; first lift the left arm, then the right, then the left, so on.
You can also perform the exercise beginning with both palms of the hands facing your torso and then rotating forward as the rep is executed. At the top of the rep, make sure the palms face forward with the small finger higher than the thumb for maximum contraction.
Useful Related Post: Dumbbell Bicep Workout At Home.
