Dumbbell Biceps Curl
Body Part: Biceps
Description
The Dumbbell Biceps Curl is an isolation exercise targeting the biceps brachii muscle. It involves flexing the elbow to lift a dumbbell, emphasizing muscle contraction and control. This exercise is fundamental for building arm strength and size.
How to Perform
- Stand upright with your feet shoulder-width apart, holding a dumbbell in each hand with an underhand grip (palms facing forward).
- Keep your elbows close to your torso and your upper arms stationary throughout the movement.
- Exhale and curl the weights upward by contracting your biceps, keeping your wrists straight.
- Continue lifting until your biceps are fully contracted and the dumbbells are at shoulder level.
- Pause briefly at the top of the movement, squeezing your biceps.
- Inhale and slowly lower the dumbbells back to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- Focus on keeping your elbows stationary to maximize bicep engagement.
- Avoid swinging or using momentum to lift the weights; control is key.
- Maintain a straight wrist position to prevent strain.
- Engage your core to stabilize your body during the exercise.
- Perform the movement slowly to increase time under tension for better muscle growth.
- Choose a weight that allows you to perform the exercise with proper form for all repetitions.
