Dumbell Curl Exercise Instructions


Dumbell Curl
Seated dumbell curl
The Dumbell curl is a great bicep exercise for hitting each bicep muscle individually. For years bodybuilders have been using the dumbell curl to develop long and strong bicep muscles. On this page we will dicuss some of the benefits of using the dumbell curl, some dumbell curl variations and dumbell curl tips.

Why use the dumbell curl? The dumbell curl good for isolating each bicep muscle. Generally speaking, a man is stronger on the side he writes with. For me it's the right as I am right handed. When doing barbell curls my left arm is "lazy" so I use to dumbell curl to ensure that both my bicep muscles are getting a full workout.

As you will read later on this page, there are several dumbell curl variations. Which dumbell curl variations you use is up to you. My favorite dumbell curl exercise is seated on an incline bench. This puts your bicep muscles in a weakened position and really works them hard! OK, let's look at how to do a standing dumbell curl using correct technique.



How to do a dumbell curl


On this page we are going to focus on the standing dumbell curl. For other dumbell curl variations see the bottom of this page. How to do a standing dumbell curl...

Dumbell curl setup: Select the dumbells and stand straight up with the weights by your side, palms facing the outside of your leg. Keep your back straight and your chest out.

Dumbell curl execution: Starting with you left arm, raise the dumbell up to your shoulder. Twist the dumbell half way through the movement so that your palm is facing your bicep. Slowly lower the dumbell, and repeat for the right arm. It's very important that you use strict form when executing the dumbell curl. See our dumbell curl tips for information on correct form.

Dumbbell curl 1

Dumbbell curl 2


Dumbell curl tips


The most important dumbell curl tip - use strict and correct dumbell curl form and technique! This mean no "throwing the dumbell" up to the top of the curl, keeping your whole body tense and still and not leaning backwards to raise the dumbell. If you are leaning back, try doing your dumbell curls against a wall.

Control the dumbell throughout the whole dumbell curl. Most the dumbell up and down slowly. Don't swing - that's cheating!

Try to really focus mentally on your bicep moving the dumbell. I like to look at my bicep muscle as it's doing the dumbell curl and really focus on it powering through the dumbell curl!


Dumbell curl variations


As we mentioned earlier there are plently of dumbell curl variations. There are so may, we'll just cover the main ones here. The following are the main dumbell curl variations...

Seated dumbell curl: This dumbell curl hits the bicep muscles hard! Sit on an inline bench with your arms hanging down by your side holding the dumbells. With your palms facing forward curl the dumbell up your chest/shoulder area. With the seated dumbell curl you can move both dumbells at the sam time of use alternate arms. The seated dumbell curl can also be done with the bench at a 90 degree angle, although this doesn't hit your bicep muscles as hard.

Preacher dumbell curl: Sit on a preacher bench with one arm holding the dumbell fully extended. Curl the dumbell up towards your body. If the dumbell curl gets too hard for your arm, you can use the other arm as a spotter for it.

Reverse dumbell curl: This variation of the dumbell curl is identical to a standing dumbell curl excep you twist the dumbell the opposite way (so your palms are facing the floor). This put increased pressure on your forearm muscles.

Now that you know all about the dumbell curl, use it in our bicep workout section. We use the dumbell curl in all of our bicep workouts.

Bicep Curl