Dumbbell Curls

Dumbbell Curls is one of the most fundamental and common among the biceps exercises.An integral part of almost all biceps and bodybuilding workouts,it is performed by everyone who works out,irrespective of the fact whether they are interested in bodybuilding or not.This exercise is necessary to build big biceps and muscles of the arms.Anyone who wants to gain muscles or strength will swere by this exercise.Though it seems east to perform,no one seems to be doing it correctly.This is similar to biceps curls,the only difference being here we lift weights alternately.

CORRECT FORM:

There are 3 ways of doing his exercise-standing/sitting vertically on a bench,lying on a bench at an incline or lying down on a flat bench.The technique is the same though,but the lower the angle,the more is the degree of hardness,flat being the hardest.

• Grab a pair of dumbbells in each hand,standing or sitting on a bench,with the dumbbells at your sides,at arm’s length.

• Keeping the upper arm stationary,move the palm to face forward and curl the weight up,squeezing your biceps to bring the weight up,exhaling on the way up.

• Make sure that only your forearm moves,not the upper arm.Squeeze your biceps at the top of the movement,and make sure the dumbbell does not go above shoulder level,as this will reduce the pressure on your biceps.

• Squeeze the biceps for a second or two,and then inhaling,slowly bring the dumbbell to starting position,keeping strain on your bicep muscles.

• Repeat the same with the other arm.

• While on an incline or a flat bench,repeat the same steps.You can also combine it with alternate hammer curls.

• You can also move both dumbbells together,but keep the form proper.