DB Bicep Curl Demonstration

How to perform a dumbbell bicep curl

By: Mitch Kramer

The bicep curl is a staple in building upper body strength and arm shaping. The dumbbell bicep curl has a few great variations that work on arm strength with its weight variability. In this blog post, we'll guide you through the proper technique to perform the dumbbell bicep curl.

Why Include Dumbbell Bicep Curls in Your Routine?

The curl is the best exercise to build bicep strength for your routine that can also function as rehabilitation and pro-habilitation exercise for overhead athletes. The bicep helps slow the arm down and building strength through a bicep curl can help improve your strength in other exercise such as the bench press and row variations.

Step-by-Step Guide to the DB Bicep Curl

1. Grab the Dumbbells

   1. Squat down to grab the dumbbells off the ground or off the DB rack.

2. Position the Body

   1. Engage the core and keep shoulders broad.

   2. Keep the knees slightly bent.

   3. Stand tall.

3. Assume the Starting Position

   1. Normal and alternating - Palms should be facing toward the front of the body

   2. Hammer - Palms should be facing the sides of body.

   3. Keep elbows tucked or close to the body.

4. Perform the Curl

   1. Normal - Drive your hands/palms toward the front of your shoulder while keeping the pinky finger side turned in.

   2. Hammer - Drive the thumb side of your grip to the front side of your shoulder and don’t let your wrists flex or extend. The face of the dumbbell should touch the shoulders and become parallel to the ground.

   3. Alternating - the movement should be the same as a normal bicep curl however you perform one arm at a time and go back and forth.

5. Repetitions and Sets

   1. Perform the desired number of repetitions (typically 8-12 or 8-12 on each arm when performing alternating curls). Aim for 3-4 sets.

Common Mistakes to Avoid

• Rounding the Shoulder: Keep your shoulders back by pinching the shoulder blades together but not too much so that your back arches.

• Swinging: Refrain from swinging either the hips or the arms to help through the curl. Stay solid for the most benefit with each curl.

Benefits of the DB Bicep Curl

• Overhead athletes who throw or hit a ball benefit alot from the bicep being strong as it controls the deceleration of the entire arm. This means the bicep controls follow through!

• The curl can greatly benefit all upper body exercises.

• Watch our video tutorial to see a detailed demonstration of the proper form and technique for the bicep curl!

• Incorporate this exercise into your routine for increased upper body strength. For more tips and tutorials, stay tuned to our blog!