Many weight trainers like to spend significant time in the gym focusing on arm development. Big arms get noticed, and a variety of machines in the gym are designed to help. The dumbbell curl is a classic biceps exercise that works for building mass and definition. You can do dumbbell curls in the gym or at home with a basic weight set.
The Exercise
The dumbbell curl is a basic movement that consists of bending and straightening your arms while holding dumbbells. The weight of the dumbbells puts stress on your biceps, forcing them to adapt and grow. You can perform the exercise seated or standing, or lean back on an incline bench to work the biceps from a different angle. The dumbbell curl may be performed by alternating one arm at a time or together, similar to a barbell curl.
Proper Form
To get the most out of dumbbell curls, you need proper form. Stand or sit in a relaxed posture with your back straight. Keep your body still and try to make the only movement the curling of the weights. Hold the dumbbells at your sides with your palms toward your body. Bend your arms and rotate your wrists so your palms face up by the time the dumbbell is up to your shoulder. Lower the dumbbells by straightening your arm and repeat. Focus on squeezing your biceps at the top of the curl.
Concentration Curls
A concentration curl is a variation on the standard dumbbell curl that's designed to add a peak to your biceps. To perform the exercise, sit on a flat bench with a dumbbell in your right hand and bend forward at the waist. Spread your feet apart and place the back of your right arm against your right inner thigh. Straighten your arm so the dumbbell hangs straight down and then curl it up toward your shoulder, squeezing your biceps at the top. Lower the weight and repeat. Work both sides and rest your nonlifting arm on your other knee or thigh for support, if necessary.
Hammer Curls
The hammer curl is an exercise that works the inner part of your forearms called the brachioradialis. The hammer curl works exactly the same as the standard dumbbell curl, only your hands don't rotate as the weight is curled. Start with your arms at your sides and palms in, only keep them in that same position, so your thumbs are at the top of the curl. Lower the weight slowly and repeat.
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