Dumbbell Bicep Curls are one of the best bicep building exercises and they are also a great arm toning exercise.
If you want to improve the way your arms look, dumbbell curls are a great arm exercise.
If your main goal is strength and lean mass development, aim for 4-12 repetitions.
If your goal is toning and endurance aim for 8-15 repetitions.
Starting Position: Simply begin by holding dumbbells in both hands.
Form: Exhale and slowly bend your elbows towards your chest. Hold briefly at the top of the motion, before slowly lowering to the starting position.
Personal Trainer Tips: Move in a slow and controlled manner. If you move too quickly, momentum will take over and your biceps will actually work a less when momentum takes over.
One of the main compensations during this bicep exercise is arching the back to assist in lifting the weight. If your back moves, that is a sign that the weight is too heavy, so try a lighter weight or do less repetitions on the next set.
Another great biceps exercise is the barbell curl.
Yours in Health,
Dr. Charles PT/PT
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