HomeNUTRITIONHow To Do Dumbbell Curls: Forms, Benefits & Variations | troop

How To Do Dumbbell Curls: Forms, Benefits & Variations | troop

dumbbell curl The biceps are the cornerstone of most lifters’ training.

It is widely used because it is simple, effective and adaptable to anyone’s conditions, making it ideal for maximizing your biceps development.

In this article, you will learn what is dumbbell curl, why it is beneficial, which muscles it works, how to do proper dumbbell curlthe best Dumbbell Curl Variationseven more.

What is dumbbell curl?

dumbbell curl– also known as “Dumbbell Biceps Curl“or” biceps curl “- is a biceps Solitude exercises that involve lifting dumbbell from your waist to your Shoulder By bending at the elbow, then straightening your arm.

There are many biceps curl variations, but perhaps the most common—and the one we’ll focus on in this article—is the alternating standing dumbbell curls (sometimes referred to as “permanent dumbbell supinated curl,

As the name implies, you do this variation standing and train each arm separately, alternating between your arms with each rep.

barbell curl vs dumbbell curl: which is better?

barbell and dumbbell curls are the same fishes Exercise. what makes them different is that dumbbell biceps curl you use dumbbells, and in barbell curls you use a barbell,

This Means Dumbbell Curls Train Your Biceps unilateral (one arm at a time), while the barbell biceps curl trains your biceps. bilateral (both hands together).

This also means that during barbell curls your hands are fixed in a supinated (palms up) position during each rep, whereas in dumbbell curls, your wrists can move more freely.

This is important because keeping your wrists bent can cause pain in your wrists and elbows. As such, some people find dumbbell curls more comfortable than barbell curls because they can turn their wrists slightly inward to avoid pain.

That said, if you can do both exercises without discomfort, neither is better or worse than the other — they train the same muscles to the same degree, so you can use them interchangeably.

A good way to do this is to add dumbbell curls to your training program for 8 to 10 weeks. deloadThen replace dumbbell curls with barbell curls for the next 8 to 10 weeks of training.

Then, you can either continue this way, alternating between the exercises every few months, or stick with your favorite.

This is how I personally like to organize my training, and it’s very similar to the method I advocate in my fitness books for men and women, big leaner strong And thinner leaner stronger,

(And if you’d like more specific advice on how you should structure your training to reach your health and fitness goals, Legion Strength Training QuizAnd in less than a minute, you’ll have an idea of ​​the right strength training program for you. Click here to test it,

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Dumbbell Curls: Benefits

1. It maximizes biceps growth.

engage heavily in exercises that “stretch” your biceps, such as late pulldown, LineAnd pull up,

however, research shows that if you want to maximize biceps development, compound stretching exercises That’s not enough – you also need to do biceps isolation exercises.

There are two reasons for this.

First, biceps isolation exercises such as dumbbell biceps curl Allows you to train your biceps in different ways – at different angles and in different ways speed ranges—which probably Production of More balanced and complete development than just doing 2 or 3 pulling exercises.

And second, biceps isolation exercises allow you to train your biceps when it’s no longer practical to do so. mixture Exercise.

For example, your lattes, Net, and the rhomboids will probably get bushy after several sets of pulling exercises, but your biceps may be comparatively fresh. Training them with a few sets of curls ensures they are sufficiently stimulated, which is important. Maximum Development.

2. It gives unilateral training to your biceps.

alternating dumbbell curls Is a unilateral exercise, meaning it allows you to train one part of your body at a time.

It is beneficial because unilateral exercise. , ,

  • May Able You can lift more weight than you can with some bilateral exercises, which can Help you gain more muscle over time
  • help you develop a bigger mind-muscle connection with your biceps because you only need to focus on one side of your body at a time
  • help you correct muscle imbalanceBecause both sides of your body are forced to carry an equal amount of weight (one side can’t “carry more” than the other).

3. It is highly customizable.

there are several Dumbbell Curl Variations That puts your arms in different positions relative to your torso.

For example, the regular biceps curl keeps your arms at your sides, the dumbbell preacher curl hold your arms in front of your torso, and Incline Dumbbell Biceps Curl Place your arms behind your torso.

it is important because research shows One of the best ways to build proportional biceps is to train your biceps with your arms in different positions.

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Dumbbell curl: muscles worked

Main muscle worked by biceps curl Is biceps brachii (often abbreviated as “biceps”), a two-headed muscle located on the front of the upper arm, between the shoulder and elbow.

To some extent, it also trains brachialisA small muscle located under the biceps that significantly increases the size and girth of the biceps, and many forearm muscles, including brachioradialis And pronator teres,

Here’s how your biceps look on your body:

Dumbbell Curl: Form

easiest way to learn how to do dumbbell curls The idea is to divide the exercise into three parts: the set up, the curl and the descent.

24. Pull-Alternating Dumbbell Curl

Step 1: Set Up

Hold a dumbbell in each hand with your palms facing away from you and your arms hanging at your sides. Stand straight with your feet shoulder width apart.

Step 2: Curl

Without moving your wrist, rotate your right arm toward your right shoulder until your forearm is almost perpendicular to the floor. Allow your elbows to move slightly forward as the dumbbells rise.

Step 3: Landing

Lower the dumbbells and return to the starting position. Do not let the weight return to the starting position or try to slowly straighten your arm. The whole “descent” must be controlled, but it takes only a second.

Once your right arm is back at your side, repeat the pattern with your left arm (to complete one full rep).

Here’s what it should look like when you put it together:


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the best Dumbbell Curl Variations

1. single-arm dumbbell curl


research indicates that single-arm dumbbell curl (often referred to as “dumbbell concentration curl” Or “single dumbbell curl”) is an excellent exercise for training your biceps.

What makes this so effective is that it engages your elbow with the inside of your thigh or knee, preventing you from using momentum to “cheat” the weight and letting your biceps do the lion’s share of the work. force to work.

2. dumbbell preacher curl

dumbbell preacher curl

In dumbbell preacher curl, you place your upper arms in front of a preacher curl bench. similar to single-arm dumbbell curl, this prevents you from using momentum to lift the weight. This ensures that your biceps do most of the work, which will help you gain biceps size and strength over time.

3. Incline Dumbbell Biceps Curl

Dumbbell-incline-curl (1)

Unlike many other biceps exercises, the incline dumbbell biceps curl Location Continuous tension on your biceps throughout the full range of motion and trains your biceps in a fully extended position, which fully stretches your biceps generally better for muscle growth.

, scientific reference



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