The ONLY Way You Should Be Doing Dumbbell Bicep Curls!

Learning how to Dumbbell Bicep Curl is important if you want to build muscular, boulder-like arms. The Dumbbell Bicep Curl is the staple exercise to include in your arm workout, and this video teaches you exactly how to gain boulder-like arms.

(0:10) Posture
(0:25) Retract shoulders
(1:06) Maintain good posture
(1:18) shoulder Flexion
(1:45) Split stance
(2:30) Don't move elbow
(2:45) Range of Motion
(3:25) Incomplete range of motion
(3:54) Maintain Tension in Bicep
(4:30) Variations
(7:00) Tempo

Videography by @elijahhelfman

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[rajendra]

I am 72 and just started work out in order to fight against diabetes. I have bought a pair of 10Kg dumbbells. And although my method was not correct, my biceps have grown bigger and tight. After watching this video, I realize that there was no need to rock your body in order to lift the dumbbells higher. Thanks dear Adam Shaikh.

[carolinafine]

The joy it gives me when the trainer does not start the video with “It’s ya boy!!”. Thank you for that alone

[aboo_the_enemy]

you know he's legit when he keeps his shirt on XD

[tonyquance]

All good stuff here. A word of advice, 74 years young; look up while doing the exercise, stops the tendency to lean or roll the shoulders forward which can happen when approaching the end of the rep cycle.

[ronniep]

Glad I found this . 61 years old, been working out with dumbbells for a few months . Tried the split stance last night, felt like the first time I have ever done a curl correctly! Thanks

[kristentiell]

I’ve been doing curls with the shoulders rolled forward and lately have noticed the pain right at my joint. This explains why! Thanks for the tips!

[hblegal]

As always, simple and to the point with no extra talking. After 40 years of bodybuilding, you can lose sight of the basics. Thanks!

[alexgabriel]

Thank you so much! I tried this posture and I almost immediately felt tension in my biceps, which means I was doing it right. Before this, it took 20-30 curls to start feeling the muscles work and most of the time the tension was in my forearm and shoulder.

[sarvesh]

Thank you I'm 16 and just got my first set of dumbells.When I was curling i was getting major lower back and shoulder pain now I can curl much better with no pain💪👍

[tajsharma]

Literally one of the best videos, I’ve been doing curls for a long time but the way you explained the cross legs thing changed curls for me!
One of the best advice I’ve ever gotten

[mikehammer]

A good way to tell if your fully streaching the bicep at the bottom of the curl is to actually feel your tricep contacting

[Shortay]

Hey guys, ever since I saw this video I’ve been doing my standing bicep curls exactly like this. I stretch a lot and have a consistent diet, and adding this form in, I have definitely increased bicep size over the last few months. This shit works really well! Be ready to toss some weight off the bar and ego though, I still have to use somewhat lighter dumbbells using this correct form.

[chrisjensen]

I watched this yesterday and this morning after my first set of curls remembered what was said. I changed how i was doing it by keeping my elbows steady and trying to push my shoulders back more. It REALLY worked. I could feel the next 2 sets were specifically hitting my biceps. I didn't raise them up too high and focused on the form suggested. Thank you for the help!!

[AwwwDead]

Great advice, especially about the range of motion, chest out & keeping the elbows locked. I didn’t realize how much of my shoulders I was using. I had to go back down in weight/reps this morning but can definitely tell a huge difference.

[Chris.Waddell]

Thanks so much! I've had psoriatic arthritis through most of my body since I was 26. Just turned 49 and I'm trying, despite chronic pain, to 'get in better shape'. I'm using 5lbs weights and learned from your video the correct/better way to do arm curls.

[shinobikenobi]

I agree with just about everything you stated. But the bicep brachii also has a moment to perform shoulder flexion. If you really want to train the bicep throughout it's true function, introducing some minor shoulder flexion into the movement is a plus for biceps development. 👍

[edcammarata]

Ok im still at it from the last post
When I was 75 now 10 days from
77 still doing bisept curls why not and this is the best instructor
Iv seen

[iTubeYourDadsMinge]

You guys are the best, No macho BS and very easy for anybody who wants to be in good shape to follow. Please don’t stop 👍

[biglows]

Hey guys, thanks for this vid. I wasn't happy with how my biceps looked as my shoulders were massive and made my biceps look small. I followed your advice of pulling the shoulder back slightly to disengage it and focus the bicep and it absolutely kicked my ass. I was doing 20kg curls which isn't a lot I know but I am relatively new. With your method, I had to drop to about 10kg in order to do the exercise correctly and I felt a really good burn in my biceps that I hadn't felt before. I saw progress in a week where I had kinda stagnated before.

[gabriellung]

I've been going to the gym for years... and I've been working on my shoulders instead of my biceps all this time... Thank you!!