- Stand up straight with a dumbbell in each hand at arm's length.
- Raise one dumbbell and twist your forearm until it is vertical and your palm faces the shoulder.
- Lower to original position and repeat with opposite arm
How To Perform the Dumbbell Bicep Curl
Setup
Grab two dumbbells and stand tall with your shoulder blades pulled back and your chest poked out. You can start with either the dumbbells in front of your quads or off to the sides of your legs. Whichever is more comfortable. Also, whichever will allow you to fully extend your elbows at the bottom of each rep.
Use a shoulder width or slightly inside of shoulder width stance.
Performing
Begin the rep by flexing your elbows. Try to touch your forearms to your biceps at the very top of the movement. Then begin the eccentric. Make sure to fully extend your elbows at the bottom of each rep so you get a full range of motion.
It is easy to use momentum on a bicep curl. We want our muscles and not momentum to do the work. So make sure you keep these strict. If you find yourself swinging the weight up, then your biceps have hit fatigue and it's time to end the set.