Choose an appropriate dumbbell weight to match your type of training. Stand up straight with a dumbbell in each hand held at arm’s length, palms facing each other (inwards).
Flex your elbow, curl the weights and rotate your wrist so that your palm is facing your arm in the upper position. Then start to lower the dumbbells back to the starting position in the same way. Breathe out as you go up and breathe in returning to the starting position.
Choose the dumbbell weight to match your abilities, fitness level and type of training process. Start with lighter weight to master the technique well. Focus on abdominal breathing. Lock your elbows is one position (close to the torso). Avoid fast and uncontrolled motion as you are coming back to the starting position resulting from the relaxation of the muscle contraction.
Choose the number of repetitions to match your training type. Watch yourself in the mirror to make sure you eliminate use of the trapezius muscles and maintain the correct shoulder position. Avoid excessive elbow motion. Repeat the exercise with a frequency matching your breathing cycle and make sure to maintain correct technique.
Dumbbell biceps curl is a basic biceps exercise and it offers several advantages over barbell biceps curls:
- Less isolation (or more correctly less limited movement). Additional muscles are involved by balancing the arm.
- Equal weight on both arms. This is especially important for the beginners who tend to have their dominant arm better developed.
- Less stress on the wrists. While holding the barbell (and to some extent also EZ-bar) forces the hand into unnatural position that can lead to wrist injury. In biceps curl you start the motion from a position where the palms are facing each other.
- Additional movement – rotating the forearm from the position where the palms are facing each other to the position where palms are facing upwards. This is the second most important function of the biceps muscle (after elbow flexing).
- Better brachioradialis development. In the first phase of the movement, the brachioradialis muscle is directly involved.
Many variations exist: alternating dumbbell curls, incline dumbbell curls, dumbbell curls over incline bench and others.