Dumbbell Curl
The dumbbell curl is a single-joint exercise that is used to train the biceps and to a lesser extent the forearms.
How to do a Dumbbell Curl.
Don't flare your elbows out, or swing your body in order to gain momentum as this takes the tension off the biceps. Lower under control and maintain tension at the bottom. Don't relax at the bottom as this takes the tension off the biceps.
You can do dumbbell curls with both arms at the same time, or alternate arms. You'll be able to do more reps with the same weight when alternation as each arm gets to rest when the other is working. I prefer to do both at the same time as it keeps content tension on the muscle for the whole set.
Common Mistakes
The dumbbell curl is a very simple exercise, but is often down incorrectly.
Most of the time it's because people are swinging to gain momentum, or their elbows are moving back and forward. This is mostly because of ego as it allows them to lift more weight, but they're not using the biceps to lift all the weight.
Make sure to keep your elbows where they are at the start of the rep throughout the rep, keep your body standing tall and braced, and do the reps in a controlled way to maintain the tension on the biceps throughout the full range of motion.
Chris Adams
Personal Trainer in Nottingham
How to do a Dumbbell Curl.
- Stand tall with your shoulders back, chest up and with your core braced. You'll need to maintain this position for the whole rep.
- Grip both dumbbells with the palms in a natural position with the palms facing the body. Your elbows should be close to your side, and stay there for the whole rep. Then, as you lift each dumbbell, rotate your writs so they are facing you at the top position. You can also do it with the palms facing away from the body at the bottom and at the top of the exercise. Squeeze the dumbbells as hard as you can.
- Lift the dumbbells as high as you can while making sure you don't move your elbows forward to try and lift the bar higher. All this does is takes the work from the biceps onto the shoulders. Keep your elbows in the same position for all of the rep.
Don't flare your elbows out, or swing your body in order to gain momentum as this takes the tension off the biceps. Lower under control and maintain tension at the bottom. Don't relax at the bottom as this takes the tension off the biceps.
You can do dumbbell curls with both arms at the same time, or alternate arms. You'll be able to do more reps with the same weight when alternation as each arm gets to rest when the other is working. I prefer to do both at the same time as it keeps content tension on the muscle for the whole set.
Common Mistakes
The dumbbell curl is a very simple exercise, but is often down incorrectly.
Most of the time it's because people are swinging to gain momentum, or their elbows are moving back and forward. This is mostly because of ego as it allows them to lift more weight, but they're not using the biceps to lift all the weight.
Make sure to keep your elbows where they are at the start of the rep throughout the rep, keep your body standing tall and braced, and do the reps in a controlled way to maintain the tension on the biceps throughout the full range of motion.
Chris Adams
Personal Trainer in Nottingham