Types of Dumbbell Curls

Dumbbell Bicep Curl Instructions Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward.

Now, while keeping your upper arms stationary, exhale and curl the weights forward while contracting the biceps. Focus on only moving your forearms. Continue to raise the weight until your biceps are fully contracted and the bar is at shoulder level. Hold the top contracted position for a moment and squeeze the biceps.

Incline hammer curl or incline dumbbell hammer curl is one of the most common approaches to developing big biceps. Gym-goers are aware that there are few workouts better than the incline hammer curl when it comes to strengthening their muscles in the forearm and upper arm.

Incline Inner Biceps Curl Instructions Hold a dumbbell in each hand and lie back on an incline bench. The dumbbells should be at arm's length hanging at your sides and your palms should be facing out. This will be your starting position.

Preacher Hammer Dumbbell Curl Instructions Place the upper part of both arms on top of the preacher bench as you hold a dumbbell in each hand with the palms facing each other (neutral grip). As you breathe in, slowly lower the dumbbells until your upper arm is extended and the biceps is fully stretched.

When it comes to training biceps the biggest debate is that of dumbbell curls vs barbell curls. Read on to find which bicep exercise is superior! When it comes to training biceps the biggest debate is that of dumbbell curls vs barbell curls.

Wide-Grip Standing Barbell Curl Instructions Stand up with your torso upright while holding a barbell at the wide outer handle. The palm of your hands should be facing forward.

While holding the upper arm stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Your wrist should rotate so that you have a supinated (palms up) grip.