beginner bicep curls..some how to's

How to do a dumbell curl

Select the dumbells and stand straight up with the weights by your side, palms facing the outside of your leg. Keep your back straight and your chest out.

Starting with you left arm, raise the dumbell up to your shoulder. Twist the dumbell half way through the movement so that your palm is facing your bicep. Slowly lower the dumbell, and repeat for the right arm. It's very important that you use strict form when executing the dumbell curl.

Dumbell curl tips

The most important dumbell curl ti, use strict and correct dumbell curl form and technique! This mean no "throwing the dumbell" up to the top of the curl, keeping your whole body tense and still and not leaning backwards to raise the dumbell. If you are leaning back, try doing your dumbell curls against a wall. Control the dumbell throughout the whole dumbell curl. Move the dumbell up and down slowly. Don't swing - that's cheating!

Try to really focus mentally on your bicep moving the dumbell. I like to look at my bicep muscle as it's doing the dumbell curl and really focus on it powering through the dumbell curl!

Dumbell curl variations

There are soooo many variations, here's a few to try:

Seated dumbell curl: This dumbell curl hits the bicep muscles hard! Sit on an incline bench with your arms hanging down by your side holding the dumbells. With your palms facing forward curl the dumbell up your chest/shoulder area. With the seated dumbell curl you can move both dumbells at the sam time of use alternate arms.

Preacher dumbell curl: Sit on a preacher bench with one arm holding the dumbell fully extended. Curl the dumbell up towards your body. If the dumbell curl gets too hard for your arm, you can use the other arm as a spotter for it.

Reverse dumbell curl: This variation of the dumbell curl is identical to a standing dumbell curl excep you twist the dumbell the opposite way (so your palms are facing the floor). This put increased pressure on your forearm muscles.