The dumbbell curl is a classic exercise for the elbow flexors, which include the biceps brachii, brachialis and brachioradialis muscles. There are several variations of the exercise that you can include in a resistance-training program, each of which will strengthen the elbow flexors if you perform them regularly, enabling the muscles to work effectively and helping to keep them healthy. Try each variation and use those that you like best. Consult a personal trainer for guidance, if desired.
Concentration Curl
Perform the concentration curl while sitting on a bench or chair with your knees flexed and your feet flat on the floor, spread out wider than your shoulders. Hold a dumbbell in your left hand, lean forward and place the back of your elbow against your inner thigh with your forearm hanging downward. Curl the weight to your left shoulder, keeping your elbow anchored to your leg, then lower it slowly and repeat. Perform the exercise with your right arm in the same fashion.
Incline Curl
The incline curl requires an incline bench and a dumbbell for each hand. Sit on the bench and lean all the way back, so your torso angles backward. Let your arms hang straight downward with your palms facing inward, Curl your left arm and supinate your forearm, so your palm faces your shoulder, simultaneously, then lower the weight and repeat with your right arm. Continue alternating arms for your desired number of repetitions. You can also perform the exercise while lying face down on the incline bench and curling both arms at the same time.
Hammer Curl
Start with dumbbells at your sides from an upright seated or standing position and your palms facing inward to perform hammer curls. Curl both arms simultaneously or one arm at a time without rotating your foreams, making a slow hammering-like motion.
Preacher Curl
The preacher curl traditionally requires a barbell, but you can also use dumbbells. Sit on a preacher bench and drape both arms over the chest pad. Flex your elbows, keeping them anchored to the pad, to lift the weights, then return to the starting position slowly and repeat. You can also stand behind an incline bench and drape one arm at a time over the top to perform the exercise.
Standing Curl
Perform the standing curl just like the incline-curl variation, but from an erect, standing position. Either curl both arms at the same time or alternate arms. Additionally, you can perform the standing curl with your forearm fully pronated, so your palms face downward as you complete each repetition. This version is typically called the reverse curl.
Considerations
Keep your legs and torso as still as possible when performing any dumbbell-curl variation to isolate the elbow-flexor muscles.
Perform one or two of the lifts two or three times per week, allowing at least one day of rest between training sessions. Complete three sets of eight to 12 repetitions for each exercise during each session.
References
- ExRx.net: Upper-Arm Exercise Menu
- "Basic Biomechanics"; Susan J. Hall; 2007
- "NSCA's Essentials of Personal Training"; Roger Earle and Thomas Baechle; 2004
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