Biceps curls dumbbells Exercise: Benefits, Variations, How to Do?

Biceps curls dumbbells Exercise are the Best option to strengthen the Elbow flexor’s mainly Biceps muscles you can do this at home if you have pair of dumbbells.

Biceps curls dumbbells is a simple Home exercise that powers the biceps muscles which are located on the front of your arms. Doing dumbbell Biceps curls is gripping pair of dumbbells with an underhand grip.

Dumbbell Biceps curls work for a higher range of motion as compared to barbell curls. You can begin with a pair of initially lightweight dumbbells before going on to heavy weights. As you improve gradually increase weight as per your stamina.

The bicep curl with dumbbells is straightforward and easy to do a simple exercise. You can do this exercise anywhere with just a pair of dumbbells. That’s why It’s a popular exercise among the masses.

Which muscle use for biceps curls?

As per the name, it works mainly on the Biceps Brachii muscles with other Elbow flexors such as Brachioradialis and Brachialiswhich are located in front of the upper arm.

The Biceps brachii are large muscles located on the front part of the upper arm in between the shoulder and the elbow joint. this muscle arises on the scapula and runs towards the upper forearm. The biceps muscle has two heads – that’s why its name is the short head and the long head biceps brachii.

The bicep’s main action is to flexion the elbow and supinate in the forearm -allowing the elbow into rotation so the palm faces up or forward. The biceps is one of three muscles which is located in the anterior compartment of the upper arm, along with these two muscles, the brachialis muscle and coracobrachialis muscle.

Health Benefits of the exercise

• Improve Power/stamina of the upper limb mainly the upper arm.
• The biceps works in forearm supination, elbows flexion, and shoulder stabilization so stronger biceps help you to maintain a healthy upper limb and its movements.
• Bicep curls help to develop beautiful arms, which can translate into a great physique.
• Improve your overall performance in sports and in day-to-day lifting activity.

How to Do Biceps curls dumbbells Exercise?

Following are different types of exercises you can do at Home with the use of Dumbbells.

Pick a Properly weighted pair of dumbbells. Firmly hold the dumbbells at your waist level with your palms facing forwards. Flex at the elbow to curl the weights up to your chest. Maintain proper Back-Hip Balance and also don’t swing the dumbbells as you’re using momentum to lift rather than your muscles. Correct that by fixing your elbows to your sides and keeping your upper arms still throughout the repetitions. You can initially have 8 to 10 reps. with three sets.

You can do with both dumbbells at the same time or alternate them, but either way, it’s important to lower the weight back to the starting position after each repetition in order to stretch the muscle properly and work all the muscle fibres.

Bicep Curls Video

Dumbbell Incline Curl:

To do this exercise you need a bench that is adjustable and positioned at a 45-degree angle, you have to perform incline biceps curls by using dumbbells.
Incline biceps curls are mostly done with a lighter weight compared to regular biceps curls, and by sitting on an incline bench.
You have to hold the dumbbells in your both hands and close to your body with elbows flexed, then you have to perform a full curl with your forearm in supination and

then moving the elbow towards you (flexion) and then the elbow pushing away from you.

Supine dumbbell curl:

For this, you have To lie down supine on a flat plinth, holding a dumbbell in each hand, and hang down both arms until enough tension is felt in the shoulder.
Simultaneously raise the dumbbells towards you with elbow flexion, and then push way from you for another repetition.

Dumbbell preacher curl:

For this, you have to Sit on a preacher bench and adjust your seat height to a comfortable position.
Back of the upper arm is tightly attached to the preacher’s bench with holding dumbbells in each hand.
Now fully flexed your elbow and contract your biceps muscle.
Then extends your elbow away from you, and return to starting position for the next repetitions.

Dumbbell reverse curl:

For this exercise, you have to stand with shoulder and width apart, with your forearm pronated into a shoulder-width reverse grip, and hold the dumbbells.
Keep your elbow straight and you have to do dumbbells curl towards the shoulder until the biceps are fully contracted.
Then take your elbow back to the initial position for the next repetitions.