Dumbbells are a powerful tool for building full, ripped arms, and while there are many exercises to try, few are as effective as the dumbbell bicep curl into a press. Dumbbell bicep curls target your biceps, the two muscles that make up the front portion of your arms, while the press portion targets your shoulders and triceps. (se Combine these two exercises to synergistically train your biceps, triceps and shoulders. Perform five sets of eight to 12 repetitions.
Step 1
Select a dumbbell heavy enough that you will be able to perform only eight to 12 repetitions. Beginners typically start with a 20-lb. dumbbell, while more advanced athletes can start with a 30-lb. dumbbell.
Step 2
Curl the dumbbell in your right hand upward to chest level. As you curl, rotate your palm from facing your torso to facing your bicep.
Step 3
Press your right arm upward until it is fully extended. Rotate your palm so that it's facing away from you. Your bicep should be aligned with your head.
Step 4
Reverse the press to bring the dumbbell back into the curl position. Your palms should now face your bicep again. The dumbbell’s decent should be slow and controlled.
Step 5
Lower the dumbbell down to your side, Your palms will now be facing your hips again. This concludes the action for the right arm.
Step 6
Repeat steps one through five for your left arm. Continue to alternate between right and left arms until you reach your goal of 12 repetitions.
Step 7
Rest your arms for 30 to 90 seconds before beginning the next set.
Tips and Warnings
- Begin with a light dumbbell to practice the movement. During the curl portion, be careful not to swing the dumbbell; the momentum generated reduces the effectiveness of the exercise. Once you can complete 12 repetitions, increase the weight of the dumbbell 5 pounds at a time. Gauge your rest time based on perceived exertion. If you're breathing heavily and could only perform eight or nine reps, take 90 seconds of rest time. If you completed 12 repetitions relatively easily, take 30 seconds of rest time and increase the weight.
- Check with your physician before starting any new exercise program. There's no reason to train arms more than once every five days; otherwise, over-training can occur.
Things You'll Need
- Dumbbells
- Workout attire
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