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Exercise Description |
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Main Target Muscles |
Biceps |
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Secondary Target Muscles |
Forearms |
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Workout Type |
Strength |
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Gym Gear |
Dumbbell |
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Fitness Level |
Beginner |
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Compound/Isolated |
Isolated |
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Power Move |
Pull |
Target Muscle: Biceps
Dumbbell Curl Overview
This is a variation of dumbbell curl that focuses on your biceps primarily. If your fitness goal is to build bigger biceps, then the inclined version of this exercise can help you manipulate the range of motion and build bigger biceps.
The exercise improves your grip strength and improves your performance during other compound exercises as well. Whether you’re looking for deeper strength or enhanced aesthetics, this exercise serves all.
No matter which variation you adopt, it is important to have full control of your body and opt for the best technique. Other variations include:
How to Do It
- Position the inclines bench at 55 - 65 degrees.
- Sit straight and hold both the dumbbells in both your hands using a supinated or palms-up grip.
- Keeping your biceps tense, curl the dumbbells as far up as possible.
- Squeeze the biceps, then go back to the starting position.
- Repeat.
Dumbbell Curls Tips
- Keep the tension in your biceps intact the entire time.
- Keep full control of the weight and slow down your rep timing to enhance the intensity of the exercise.
- When curling the weight upwards, make sure your body remains still. It should not swing as you curl. Keep your focus on moving the forearms only.
- Make sure your elbows don’t shift behind your body.
- Your dumbbells should not touch your body.
