Dumbbell curls are an exercise for working out the biceps in isolation. Athletes perform dumbbell curls to increase the volume of the biceps, as well as to develop its peak more. This exercise belongs to the isolated, it makes no sense to work with large weights, since the biceps like a large number of repetitions and the maximum feeling of blood filling. The technique of the exercise is quite simple, but look around: every second visitor to the gym does it incorrectly, and the muscle mass of their arms does not increase for years.
In our article today, we will tell you how to pump up your arms using this exercise, how to increase the efficiency of doing biceps curls with dumbbells, and which variation of biceps curls is best for your goals.
What muscles work?
Performing this exercise, you are loading the biceps muscle of the shoulder (biceps) in isolation, and the bulk of the load falls on its upper part, which gives the biceps a more peak shape.
The stabilizers in this exercise are the forearms, anterior deltoid muscle bundles, brachialis, brachyradilis, and wrist flexors.
Types of dumbbell curls
Dumbbell curls have several options. They can be done while standing, sitting, using a special Scott bench, or even lying down. Next, we'll go into more detail about each type of exercise.
Standing dumbbell curl
Standing dumbbell curls are the most common variation of this exercise. It is notable for the fact that when performing it, a small cheating is permissible, which makes it possible to work with a slightly higher weight than, for example, with concentrated curls of arms with dumbbells. The exercise can be done in different ways:
- Alternating (alternate) bending of the arms with dumbbells - perform one repetition with the left and right hands in turn. We do not change the position of the hand, at the bottom point we try to stretch the biceps as much as possible;
- Bending the arms with dumbbells in a standing grip with a hammer ("hammers") is a more basic movement that also involves the brachialis and the muscles of the forearm. A well-developed brachialis visually "pushes" the biceps outward, which makes the arm volume larger, and developed forearms increase grip strength and help us work with large weights in pulling movements;
- Bending of arms with dumbbells with supination - the movement affects slightly other muscle fibers due to supination (turn) of the hand during the lifting of the dumbbell. It can be performed both alternately and simultaneously with both hands.
Standing bent over dumbbell curl
Bending the arm with a dumbbell while standing in an incline is an exercise that requires you to have a strong lower back and maximum concentration on the working muscle. It is recommended to perform it with light weight and a wide range of repetitions (12 and above). Leaning down almost to parallel with the floor, turn the dumbbell slightly and try to lift it to the opposite shoulder, making a short pause at the point of peak contraction.
Seated Dumbbell Curl
Seated Dumbbell Curl - Sit on the edge of the bench and do alternate or simultaneous dumbbell curls. In this position, it will be easier for you to maintain the correct elbow position, and the work will be more productive.
Sitting on an incline bench curl with dumbbells
Sitting on an incline bench curl with dumbbells - by setting the bench back at a slight incline (20-30 degrees), you will feel a strong stretch in the lower biceps at the lowest point of amplitude. Bending the arms with dumbbells while sitting at an angle should be performed smoothly, with a delay of 2-3 seconds in the lower position, so the biceps will receive maximum stress, which will lead to its growth.
Bending arms with dumbbells lying on an incline bench
Dumbbell Curl on an Incline Bench - Place the back of the bench at about 45 degrees and lie on it with your stomach down. At the same time, lift the dumbbells to the biceps with both hands towards the head, trying not to change the position of the elbows during the approach. The negative phase of the movement is no less important - in no case do we drop the weight down, but control it at every centimeter of amplitude. The exercise is perfect for people with back problems, as it does not have an axial load on the spine.
Dumbbell Concentrated Curls
Concentrated dumbbell curls are an isolated exercise to work out the peak of the biceps. Biomechanically, it is similar to bent-over curls, but here we work even more in isolation, since the elbow of the working arm rests on the knee or lower thigh. Do the exercise cleanly; it makes no sense to cheat here.
Dumbbell Curl on Scott's Bench
The Scott Bench Dumbbell Curl is a similar exercise to the concentrated biceps curl. However, it requires a strong focus on the negative phase of the amplitude, this will stretch the biceps well and help to achieve a stronger pump. If your gym does not have a Scott bench, this exercise can be performed on a regular bench with an adjustable incline level - just put your back at a right angle and lean your triceps on it.
The benefits of exercise and contraindications
The exercise perfectly helps to work out those areas of the biceps that are difficult to "hook", working with a barbell or on block simulators. Working with dumbbells does not require as much concentration on the correct position of the body as when lifting the bar for biceps, and it is easier for us to establish a neuromuscular connection with the working muscle.
Any variation of dumbbell flexion is not recommended for athletes who have suffered injuries to the elbow or shoulder joints and ligaments. During the lifting of the dumbbell, too much load is created on the not completely healed area, which often leads to a recurrence of the injury.
Exercise technique
Regardless of what type of lifting of dumbbells for biceps you perform (standing, sitting, bent over, etc.), the technical principles are always the same. Following the correct technique will help you better concentrate on your biceps and prevent possible injury.
- In the starting position, the arm is fully extended, the back is straight, and the elbows are as close to the body as possible or fixed (as with concentrated curls or biceps curls on the Scott bench). The exception is bending the arms with dumbbells in an incline - here the elbow has no support, and we cannot press it against the body. However, this does not mean that you can move the elbow forward or backward - this is fraught with injury.
- The dumbbell is lifted on exhalation. Many people misunderstand the name of the exercise. The bending of the arm should represent exactly the bending of the arm, and not throwing the dumbbell upward with the effort of the whole body. It is important for us to properly load the biceps, and not throw the dumbbell into an upright position at any cost.
- The negative phase of the movement should be accompanied by inhalation. The movement should be fluid and it is important to focus on the feeling of stretching in the biceps.
Features and typical mistakes
If this exercise did not lead you to noticeable progress in increasing arm volume, then you are doing something wrong. There are two ways out: hire a personal trainer and set the technique for performing this exercise under his guidance, or carefully read this section of our article and take into account the information received.
Newbie mistakes
- Using heavy dumbbells with the belief that the heavier the projectile, the faster the muscles will pump. Heavy lifting will make it much more difficult - you will not be able to feel the contraction and extension of the biceps. In addition, you are unlikely to be able to do enough reps. The recommended rep range for biceps is 10-15 times.
- Excessive cheating. It is permissible to help yourself with the body only during the last 2-3 reps, when the muscle has almost reached failure. If you start throwing the dumbbell up from the first repetitions, helping yourself with your shoulders and back, then the working weight is too heavy.
- Wrong position of the elbows. It is categorically impossible to bring the elbows forward while alternately lifting the dumbbells to the biceps with supination - it is traumatic for the elbow joints.
- Use of an athletic belt unnecessarily. Do not use a special belt unless you have lower back problems. The axial load is very light here and you definitely won't get hurt. However, movement requires the correct breathing rate, following the sequence of inhalation and exhalation in the belt is much more difficult.
Technical features
If you have taken into account and corrected all the above errors, then now take to your attention a few simple tips about the technical features of the exercise. They will help you get the most out of it.
- Many beginners often wonder what is more effective for arm training: dumbbell curls or hammers. The answer is simple: both exercises are equally effective when done technically correctly, but hammers also work on the forearms and brachialis. Do both exercises for even muscle development and maintaining aesthetic proportions.
- Diversify your arm workouts - this will stress your biceps well. Vary the order and number of exercises with each workout.
- Maintain a consistent pace throughout the entire set - this will make it easier for you to concentrate on contracting your biceps.
- The more isolated the movement, the better for the growth of the biceps. Try the following technique: when concentrating on bending the arms or curling the arms on the Scott bench, use an open grip and slightly turn the hand away from you - this will keep the biceps in constant tension and will not let it relax at the bottom point. Of course, the weight of the dumbbell should be small.
- To mentally set yourself up for isolated bicep work, try several sets of strict biceps curls with a barbell or dumbbell. To do this, stand to an upright back and lean against it with the back of your head, back and buttocks. Notice how much heavier the movement has become? Now imagine that all this load is not on the arms, but on the lower back and shoulders. Still think you're pumping your biceps and not something else?
