Dumbbell Bicep Curl – Exercise any muscle is a beneficial idea however, there are certain areas of the body that require extra attention, bringing with it certain advantages. It’s never hurt to have a strong upper arm while out and about And sometimes the only thing you’d like to do following an exercise is look in the mirror and try to focus on some impressive thing – but hey it’s not uncommon to do it. 

In this regard it’s not hard to come up with using biceps curly curls, however, it’s not just about looks. Engaging your arms using curls, as well as other variations, can increase the ability to grip and could make all the difference in your efforts to finish the last couple of pull-ups as well as other pull-ups.

Dumbbell Bicep Curl is an exercise with a single joint that helps build stronger and bigger biceps. It is a favorite among gym-goers at all levels of experience the move can be performed sitting or standing. It is typically used for moderate to higher repetitions, like 8-12 reps or more as part of the arm-focused portion of the exercise.

Instructions for Dumbbell Bicep Curl

  1. Standing straight, you can hold one dumbbell in each hand at an arm’s length. Keep your elbows near your torso, and then rotate your hands’ palms until they face in the forward direction. This is your starting point.
  2. Keep your upper arms still inhale and then lift the weights, by contracting the biceps. Keep lifting the weights until the biceps are completely contracted, and your dumbbells sit at the level of your shoulders. Maintain the contract position for a moment and then moment as you squeeze your biceps.
  3. Inhale, then slowly start to slowly lower your dumbbells to their original position.
  4. Repeat the exercise for the recommended number of repetitions.

Other Information

  • One of the primary functions of the biceps muscles is to rotate your wrists externally and make use of this skill to your advantage during Dumbbell Bicep Curl.
  • One of the best methods to increase muscle mass is to develop a great pump. Squeezing your biceps towards the top of the curl can accomplish this.
  • If building larger biceps can be considered something you do in a race, imagine it more as the equivalent of a marathon rather instead of a sprint.
  • Fully straightening your arm at the end of each curl rep will ensure that you are moving throughout the entire possible range of movement.
  • The dumbbell curl can help build muscle in your arms, using simultaneously the head of your bicep as well as the short head of the Biceps Brachii.
  • By activating the brachialis muscular which is the primary mover of elbow flexion, a dumbbell curl will help to improve the function of your elbows during your daily routine.
  • Dumbbell Bicep Curl can activate the brachioradialis muscles in your forearms that are responsible for strength in your grip. Dumbbell Bicep Curl are an effective isolation exercise that can help improve your performance in complex exercises that demand grip strength such as deadlifts as well as bench presses and pull-ups.
  • Allows wrist supination, in contrast to the barbell variation.
  • This allows you to target the Biceps
  • Much more efficient than the alternate dumbbell curl
  • The simple method to increase bicep size and strength

Alternates of Dumbbell Bicep Curl

Dumbbell Bicep Curl
Nathan Sports


I like to explore things and while doing so I also love to write about a few of them. Currently I am in process of learning how to write proper articles.