The dumbbell bicep curl is a classic strength exercise that targets the bicep and also works the forearms. It involves curling dumbbells from a fully extended arm position to shoulder level, focusing on controlled movement and muscle contraction.
Also Works
Forearms
How to Perform
1
Stand up straight with a dumbbell in each hand, palms facing forward and arms fully extended.
2
Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
3
Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
4
Hold the contracted position for a brief pause as you squeeze your biceps.
5
Inhale and slowly begin to lower the dumbbells back to the starting position.