Dumbbell Bicep Curls: The Techniques, Variations, and Benefits of This Awesome Arm Workout

Written by: Stuart Carter,

Dip. PT, Precision Nutrition 1
C.O.O., The Fit Father Project

Written by: Stuart Carter,

Dip. PT, Precision Nutrition 1
C.O.O., The Fit Father Project

Dumbbell Bicep Curls
Dumbbell bicep curls are one of the best biceps exercises you can do … if you do them correctly!

With dumbbell bicep curls, minor adjustments will make a big difference.
Dumbbell bicep curls
When you train your biceps to get bigger arms, dumbbell bicep curls are often a go-to exercise, and for good reason. The exercise itself is very straightforward, but it can be incredibly effective.

You need to make sure you get a peak contraction at the top of the movement and a pre-stretch at the bottom.

This makes the exercise much more effective, no matter what weight you are using. In fact, sometimes less is more.

In this tutorial and related video, we'll show you the proper technique of dumbbell bicep curls, so you can complete them with confidence and safety. Completing this exercise properly will mean the best results for you, while avoiding the potential of injury.

Dumbbell Bicep Curls: A Step-By-Step Guide

    • Step 1: Start by standing up in a good posture with a dumbbell in each hand, squeezing the handle of the dumbbell as hard as possible.
    • Step 2: Hinge forward very slightly at your hips and take a breath in.
    • Step 3: Breathing out, start to curl the dumbbell up, then about halfway up, twist (or supinate) your hand so your pinky finger twists towards your face.
    • Step 4: At the top of the movement, contract your bicep as much as possible, getting a good peak squeeze.
    • Step 5: Breathing in, lower your hand back to the start point, then repeat steps 3 and 4 for the other arm.

Pro Tip 1: We recommend you start with 3 sets of 12-15 reps.

Pro Tip 2: As you complete the exercise, keep squeezing the handles of the dumbbell to keep tension through your entire arm.

Check out this video tutorial to learn the fine-form points of dumbbell bicep curls.

Want more? To learn more exercises that you can use in your training, visit our complete exercise library on the Fit Father Project YouTube Channel.

Stuart Carter, Dip. PT, Precision Nutrition 1
C.O.O., The Fit Father Project

Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.

Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.

After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves… Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.

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Written by: Stuart Carter,

Dip. PT, Precision Nutrition 1
C.O.O., The Fit Father Project

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