How to do Dumbbell Curls is a great way to build up mass on your biceps. It also allows you to tone and strengthen your arms. If you have a barbell, this is a great basic mass builder. Your form will be the key on this as most people use terrible form. You will need one dumbbell set. Once you have the proper equipment and form you will be well on your way to strong toned biceps.
How to Do Dumbbell Curls
Mike Braaco, a community manager at Mahalo.com demonstrates the proper way to do a dumbbell curl. He goes over the proper form, weight, and how to stand. He also demonstrates how to do a single repetition as well as a double repetition. He suggests possibly using less weight if doing a double repetition.
Choosing your dumbbell weight
Start by picking up the dumbbells in your set with your non writing arm as that will be your weakest arm. Use the dumbbell weight that feels heavy but one that does not cause too much strain. It is a judgement call as to what you can personally handle. http://www.fitnessatlantic.com/choose_right_dumbbells.htm
Make sure you have the right form
The Dumbbell curl
With the proper form in place you will take the dumbbells and keep your palms facing outward and your elbows at your rib cage. Curl the dumbbells up slowly, taking in a deep breath for a count of three and then exhale as you bring the dumbbells back down for a count of three. Repeat for a repetition of 10-12 times. http://www.youtube.com/watch?v=PICcFhbKdAQ&feature=youtube_gdata
More How To Get Into Shape Videos on Mahalo
Check out the how tos below to learn more about how to get into shape.
- How to do Barbell Curls
- How to do Dumbbell Curls
- How to do Seated Bicep Curls
- How to do Concentrated Bicep Curls
- How to do Incline Dumbbell Bicep Curls
- How to do Single Arm Dumbbell Incline Curls
- How to do an Incline Dumbbell Press
- How to do an Incline Barbell Press
- How to do Incline Dumbbell Flyes
- How to do Push Ups
- How to do Tricep Push Ups
- How to do a Flat Bench Press
- How to do a Close Grip Tricep Bench Press
- How to do Wrist Curls
- How to do Forearm Exercises With a Barbell
- How to do a Front Deltoid Raise
- How to do a Front Deltoid Raise Using a Barbell
- How to do a Shrugs
- How to do Tricep Extensions
- How to do a Lateral Raise
- How to do Standing Tricep Extensions
References
Fast Facts
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Equipment Needed
Dumbbells
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Form
Form is key to a proper curl and without it there will not be effective work done
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Proper Weight
Check the weight you want to use before starting. Start out with what feels comfortable to handle and work your way up as you progress over time.
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Use Safety
If your arms feel they want to give out then switch to a lesser weight. If it begins to hurt then stop and evaluate your form.
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Form is key.
Stand straight up, place your feet together with your dumbbells by your side but not touching your body. Face your palms upwards and slowly curl using your elbows to cut down on any slack
