Dumbbell Curl - Your Essential Guide to This Popular Bicep Exercise

Dumbbell Curl – Your Essential Guide to This Popular Bicep Exercise

Dumbbell Curls are an ideal weightlifting exercise to develop your arms. Are you struggling with proper technique and developing your biceps brachii? We have some simple yet time tested tips in this post to get started on track.

Dumbbell Curl Exercise Summary

  • Primary Muscles Worked: Biceps Brachii
  • Other Muscles (Secondary) Worked: Brachialis, and Brachioradialis
  • Equipment: Dumbbells
  • Mechanics Type: Isolation
  • Force: Pull
  • Utility: Auxiliary

Dumbbell Curl Procedure

  • You should start off by choosing the dumbbells that will challenge you, but allow for full range of motion without cheating.
  • First hold the dumbbells with your arms in front of you palms facing forward.
  • Next, curl both dumbbells up to your chest with your elbows braced at your side.
  • Then, pause at the top, then slowly return the dumbbells back to the resting position, or lower until just before you can rest your bicep then begin the next curl.
  • Continue to do your curls again to accomplished your needed reps for full muscle fatigue.

Muscles Used

Target (Agonist)

  • Biceps Brachii


  • Brachialis
  • Brachioradialis

Dynamic Stabilizers

  • None


  • Deltoid – Anterior
  • Levator Scapulae
  • Trapezius – Middle
  • Trapezius – Upper
  • Wrist Flexors

Antagonist Stabilizers

  • None


Should you want to get the optimum muscle growth, you need to implement these uncomplicated tips. Likewise, in case you desire to protect yourself against injuries, you ought abide by these tips.

  • Eliminate soreness by carrying out a few minutes of aerobic exercise focusing on your primary muscle groups to finish your workout session. This cardio is breaking up a lot of the lactic acid. Subsequentrn you will undoubtedly be improving your healing period.
  • Maintain Your Abs Tight. For most exercises, you will need to reinforce your back bone by flexing your core to strengthen your inner pressure all around your backbone.
  • Have A Partner So That You Can Force Your Muscles Past Failure. You may only get so far alone, a spotter can help you to continue your muscular tissue beyond where you on your own are able to go. Therefore you will definitely breakdown your muscles down some more and therefore your muscle tissue is going to increase back again bigger thru rest and recovery.
  • Stay Hydrated. You’ll have recover quicker and much more energy if you intake water during your workout.

Get More Bodybuilding Tips Here.

Mistakes to Avoid

You will also want to not make these very common mistakes to keep great technique and strength gains. Additionally, when you refrain from these issues you will lessen the prospect of developing injuries.

  • Try Not To Skip Your Cooldown. You can minimize your recuperation time frame and lower soreness should you perform a proper cool-down.
  • Don’t Relax Your Stomach. Maintaining your core flexed to protect your spinal column by maintaining your internal pressure.
  • Try Not To Miss Recovery Times. Over training might in fact make you weakened in lieu bigger.

To Avoid More Bodybuilding Mistakes Look Here.

Dumbbell Curl Recap

You ought to at this point be able to train with dumbbell curl thoroughly. Now your next phase is to perform dumbbell curl as a piece of a repeated exercise regime to train your Biceps.

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