How to Do a Dumbbell Curl Biceps Workout

During your workout, you can use dumbbells to target specific arm muscle groups. To isolate your biceps for growth and strength, just follow these steps for an effective dumbbell curl biceps routine.

Difficulty: Moderate

Instructions

1. Stand in an upright position with your knees slightly bent. Contract your abdominal muscles to support your back and relax your shoulders.

2. Grasp the dumbbells with an underhand grip, palms facing up. Fully extend your arms, keeping them tight against your sides. Your elbows must be loose and not locked.

3. Lift the weights slowly until your hands reach your shoulders. Your arms should be the only muscles working during the exercise. At the top of the motion, contract your bicep muscles. Keep your abdominals tight and shoulders relaxed during the exercise.

4. Lower the dumbbells back to your starting position, arms extended and elbows loose. Repeat the exercise for a desired number of repetitions and sets based on your fitness level and goals.

Tips & Warnings

• When determining the amount of weight to lift, start light. Biceps are relatively small muscles and do not require heavy weight for development.
• If you find your back is arching or working too hard during dumbbell bicep curls, you're using too much weight. Reduce the weight for your next set. Slowly add more weight as your biceps grow stronger.
• It's helpful to do the dumbbell curl bicep workout in front of a mirror. Watch for proper form as you do each repetition.

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