Dumbbell Biceps Curl

Everyone *thinks* they know how to do bicep curls. When many people start in bodybuilding, the first thing they want is big arms so even a rank beginner knows how to do dummbell curls. The problem is that dumbbell curls are easy to do but very hard to do correctly. The basic mistake people make is they use too much weight and then cheat so they can complete their reps. Using too much weight and cheating might impress your girlfriend, it might even impress your workout buddies, but your muscles are not so easily fooled. Using the improper weight, either too heavy or too light will hinder your ability to get stronger and bigger arms.

Form is key on dumbbell curls, most folks use terrible form. Here is how to do it correctly. Your elbows are pinned to your sides, the do not move one bit. Nothing moves except your your forearms, your back, legs, head are all completely motionless. If you have to swing or bounce then you are using way too much weight.

starting position. Arms down along sides, elbows pinned, palms up. Slowly exhale and raise both weights at the same time all the way to the top in a slow motion. It should take at least a count of “one one thousand, two one thousand” for you to get them up.
ending position. Note that elbows are in exactly the same position. Now slowly lower the weights back down to the starting position while inhaling. Again you should take at least two seconds to get them back down.

huge arm bicep

10 thoughts on “Dumbbell Biceps Curl”

  1. wAs looking at the forearm workout video's. (i know you dont like people to but..) do you think that the grip device forearm trainers are any good? i dont like doing palm down forearm curls as i have a weak wrist

  2. What's your opinion on supinated curls? Did u not mention it because of the tendency for bad form? It seems like its a combination of both standard & hammer curls, therefore a quicker best of both worlds approach. However I suspect its bad on the wrists over time.

  3. Scooby great video, quick question though. What is your opinion on alternating dumbbell curls? Like instead of doing both hands up, both hands down, you do one hand up, one hand down, then the other hand.


  4. Hey Scooby what do you think about bicep curls with just a little cheating? If a little cheating can increase the weights to be lifted by 5 to 10 lbs is it still not as effective as perfectly good form?

  5. haha! I've actually thought about that before and wondered if dumbbells are dumb, what would smartbells be? now I know.

  6. I should sell a line of SMARTbells :) They would weigh 50% less than standard dumbbells so people could use the big weight they want and still use good form! I crack myself up!

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