Bicep curl with dumbbells

Exercise overview

Primary muscle group: Arms

Exercise type: Dumbbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 20

Average per rep (lbs)*: 43

Weight counts twice!

Description: Start Position: Stand with a dumbbell in each hand, using a supinated grip (palms facing forward), and let them hang by your sides. Curl Dumbbells: Exhale and simultaneously curl both dumbbells up towards your shoulders. Your palms should rotate to face your shoulders at the top. Adjust Elbows: Once your elbows are fully flexed, move them slightly forward so your forearms are vertical. Hold Position: Hold the position for a count of two. Lower Dumbbells: Inhale and slowly lower the dumbbells back to the starting position. Repeat: Perform the movement for the prescribed number of repetitions.

Exercise ID: 00035

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Use a Moderate Weight: Start with a weight that allows you to maintain proper form, but still challenges your muscles by the last few reps.
Keep Your Elbows Stationary: Ensure your elbows stay close to your torso and do not move forward or backward during the curl. This isolates the biceps effectively.
Engage Your Core: Keep your core tight and your back straight to prevent swaying and to maintain stability.
Control Your Movement: Perform the curls in a slow and controlled manner, especially during the lowering phase, to maximize muscle engagement.
Full Range of Motion: Extend your arms fully at the bottom of the movement for a complete stretch, and curl all the way up to contract the biceps fully at the top.
Avoid Swinging: Focus on using your biceps to lift the weights rather than swinging your body or using momentum.
Wrist Alignment: Keep your wrists straight and avoid bending them during the curl to prevent strain and focus the effort on your biceps.
Breathe Properly: Exhale as you curl the weights up and inhale as you lower them down to ensure proper oxygen flow and maintain rhythm.
Mind-Muscle Connection: Concentrate on your biceps throughout the movement to ensure they are doing the work and to enhance muscle engagement.
Progressive Overload: Gradually increase the weight or number of repetitions over time to continually challenge your muscles and promote growth.

Exercise overview

Exercise tips and tricks

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