Dumbbell Exercises: Standing Bicep Curl

If you want sleek strong arms you should add bicep curl to your exercise to do list. This is one of the best exercises to strengthen and tone your upper arms. A stronger upper body makes it easier for you to do everything from opening a pickle jar to picking up your toddler.

How to do Dumbbell Bicep Curls

Choose the dumbbell weight that will allow you to complete at least twelve repetitions or reps. Begin with a light weight so that you do not strain a muscle. If you feel that you can do more reps after you complete twelve you need a heavier weight.

  • Stand with your feet hip-width apart.
  • Pick up a dumbbell in each hand with your palms up and your arms straight at your sides.
  • Keep your elbows near your sides. Breathe out and raise the dumbbells to your shoulders.
  • Lower the dumbbells slowly to the starting position.
  • Repeat until you have completed twelve reps. This is one set. Work up to at least three sets of twelve reps each.

You may also choose to complete each rep by alternating each arm. This will allow you to focus on each bicep individually.

Benefits of Bicep Curls

Bicep curls help increase your upper body strength. This is very important in order to comfortably carry groceries and perform other daily activities. Also, weight bearing exercises strengthen your bones and make you less likely to develop the brittle bone disease osteoporosis. Another benefit is purely aesthetic. Strong sleek arms look great in sleeveless shirts.

Safety Tips

  • Do not let momentum do the work for you. Do not swing the dumbbell. Initiate each rep from the bicep muscle itself.
  • Do not hold your breath.
  • Do not completely straighten your elbow when you lower your arm.
  • Do not let your back arch as you lift or you will strain your back.
  • Do not try to lift a weight that’s too heavy. If you strain to lift it your back will be strained as well.

How Often Should You Do Them?

The actual strengthening of muscles occurs as the body recuperates from the exertion. This means that you should do your bicep curls every other day. Many people choose to strength train their upper body one day and their lower body the next day. This way each set of muscles get their needed 24 hour rest between workouts.

Add Intensity

  • Increase the weight of the dumbbells you use. Do not increase the weight by more than three pounds at a time.
  • Do hammer curls to work the muscles of your forearms more. This variation’s only difference from the above described sequence is that you do the reps with your palms facing in toward your body.
  • Increase the number of reps you perform.
  • Increase the number of sets you perform.

If you want to be able to carry in your groceries with ease you need to do dumbbell bicep curls. By strengthening your arms you also lessen the likelihood of straining your back when you lift things. Bicep curls are your arms’ best friend.


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