Bicep Curls — (DUMBBELL FORM & TECHNIQUE)

Learn how to do dumbbell bicep curls and get bigger arms at home fast!

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Standing bicep curls with dumbbells are one of the best biceps exercises you can do… if you do them properly!

When you train your biceps to get bigger arms, bicep curls (dumbbell) are often a go-to exercise, and for good reason. The exercise itself is very straight forward, but it can be incredibly effective.

For proper dumbbell bicep curls, you need to make sure you get a peak contraction at the top of the movement and a pre-stretch at the bottom. This makes the exercise much more effective, no matter what weight you are using. In fact… less is sometimes more.

Dumbbell Bicep Curl Technique — [Step-by-Step Technique]

Step 1: Start by standing up in a good posture with a dumbbell in each hand, squeezing the handle of the dumbbell as hard as possible.
Step 2: Hinge forward very slightly at your hips and take a breath in.
Step 3: Breathing out, start to curl the dumbbell up, then about halfway up, twist (or supinate) your hand so your pinky finger twists towards your face.
Step 4: At the top of the movement, contract your bicep as much as possible, getting a good peak squeeze.
Step 5: Breathing in, lower your hand back to the start point, then repeat steps 3 and 4 for the other arm.

** Pro Tip #1: We recommend you start with 3 sets of 12-15 reps. **

** Pro Tip #2: As you complete the exercise, keep squeezing the handles of the dumbbell to keep tension through your entire arm.

Your friends here at the FFP,

-Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project

**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.

[brucerodgershimself]

Btw: "Your muscles do NOT know how much weight you're lifting; your muscles know how much TENSION you are creating..." Words live (lift) by! 👍🏻 Thanks again

[randecolley]

I am a 72 year old woman.
I'm too old for alot of yoga, but learning this best curl for the biceps had made my day!!!❤
Thank You.

[amoyardever]

Very useful and informative video. Thanks for sharing with us.

[bowlampar]

Never thought of squeezing the dumbbell is vital in biceps curl, will correct my mistake in next round of workout routine. It is a big help though!

[gwu]

short sweet and to the point. lov eit!

[binu]

Another great episode from Dr.FITNESS. Dumbells are inevitable while working out.Thanks for sharing..

[chriswoakes]

its a excellent workout for bicep. also a easy workout. I like this workout. thanks for sharing with us this video.

[tonylars]

Haven't had the technique perfect the whole time I've been doing, thanks for making this was really helpful.

[stjmw]

I do a lot of bicep curls but I never thought of squeezing really hard when I do them. I just tried it after watching your video and could really feel the difference, you can really feel all your arm muscles activating. Thanks as always for the great tips!

[incognito]

My slender man arms makes this a bit difficult

[sonyaga]

Excellent tips and advices. Keep going. Thanks

[sharminnahar]

Nicely described. It creates more pressure on my biceps if I follow your suggestion. Probably the best way to do dumbbell biceps curl. Thanks for another great work.

[denniperez]

How am I supposed to breathe while doing this exercise?

[waterwolf]

This video helped me because I'm creating a video about exercises for school and I didn't want to get the form wrong. Thank you!

[amajors]

Another great tutorial. Thanks for showing us how to do all of these exercises safely.

[guillermosarapura]

I've been working out for years and never once did this...thank you so much for showing this technique...it completely changes how I go about biceps now. I can finally get some growth 🙌

[Thraeryn]

Simple. Informative. FAST. I love it.

Get in, get that knowledge, get out. That's what I want from a form tutorial.

[MalachiGreb]

I think it's crazy how having rotation(supination) on a bicep curl is such controversial topic. I do think it is a must I just don't believe standard dumbbells are the right tool for the job. I use my Bowflex weights and I'm balance the dumbbell by about 5lbs. The inner side weighing about 5 more pounds than the out side. The difference adding a little more tension to rotation portion of the movement.

[sarefin]

Great video and very thoughtful.. Thank you for sharing with great explanation, I am going to share this tips with my friends.

[MegaMan-bsoy]

Same thing Hogan said. If done the right way with right technique you can get a great arm work out even with a jug of orange juice. Never thought of squeezing the shit out of if tbh. Always thought it just meant my forearm was doing all the work and not the bicep.