If done in the proper manner, the dumbbell bicep curl is one of the best bicep exercises for strengthening the bicep muscles. However, it’s one exercise that is often done incorrectly. Check out the instructions given below and learn how to perform the curl the right way as well as how to avoid making the most common mistakes.
The project:
Bicep curl is one good exercise that allows you to work each side of your body with the same intensity. One can well use the dumbbells for bicep curls which gives the freedom of movement while lifting.
Difficulty Level: Moderate
Time required: 15-20 minutes (approximately)
Procedure:
1. The very first step is to decide whether you want to do bicep curls with both arms simultaneously or one arm at a time. Prepare yourself accordingly. You can definitely go for either of the approaches as both are effective but one arm at a time makes it easier to focus.
2. Pick up your dumbbells, stand with slightly bent knees and your feet hip-width apart. Make sure you keep your elbows and upper arms near your sides. By turning the palms of your hand away from you as you begin to lift, you can start the dumbbell bicep curls.
3. Be sure to position the feet firmly, slightly less than shoulder width apart.
4. Count to three as you raise the dumbbells to your chest, keeping your elbows and upper arms fixed while keeping the position of your feet the same.
5. Lower the dumbbells to the starting position. Now, slowly count to three which will complete one repetition.
6. Do about 12 repetitions in one set. In case you’re working one arm at a time, you immediately need to follow the set with the other arm and rest later.
7. You can also lower the weight if you’re unable to do 8 reps. If you find no problem with 12 reps, you can hit the next level and increase the weight for your next set or workout. After you’re done with the 3-4 sets, you can stop and take the rest.
Things to watch out for:
• Keep your abdominal muscles engaged as you do the curl.
• Use muscular strength to lift rather than relying on momentum.
• Don’t rush to complete the sets, keep a slow, steady pace that will help you avoid using momentum in any type of bicep curl thereby harming you.
So, after learning the technique to do the dumbbell bicep curls the right way, I’m sure you are confident enough to give it a try.