Dumbbell Bicep Curl Form
Exercise or Move: Dumbbell Bicep Curl
Muscles Targeted: Biceps
Importance: Isolation movement that really targets the bicep muscle.
- Start standing, feet hip width apart, not staggered.
- With one dumbbell in each hand, make sure palms are forward, shoulders back with tension between your shoulder blades, and elbows are at your sides.
- Start moving the dumbbells to your shoulders, keeping your elbows at your sides, core tight.
- Once the dumbbells get all the way to your shoulders, lower them back down.
- Make sure your straighten your elbow completely and do not let the dumbbells swing back behind you.
- You should be getting NO momentum for your next curl.
- Wide curls
- Elbows still at your side, turn your palms to face out. the curl with make and ache away from you.
- Hammer/neutral grip curls
- Palms facing in, complete the curl with the end of the dumbbell at your shoulder
- Do 7 reps of the bottom half of the curl (from starting to half way up, use a mirror to make sure your elbow doesn't go more than 90 degrees on the way up), 7 reps of the top half of the curl (from the middle of the curl, all the way to your shoulder, use a mirror to make sure your not letting your forearm drop below parallel to the floor), 7 reps of a full curl.
- If you feel pain or pressure in your lower back, you can bring curl wide seated on a bench or swiss ball.
- Make sure your hands can reach all the way down so your elbow is straight.
Bi's and Tri's
- 10 hammer curls
- 10 bent over tricep kick backs
- 10 wide curls
- 10 skull crushers
- 10 TRX tricep extension
Complete 3 full rounds, rest 1-2 minutes between rounds.