The dumbbell curl is undoubtedly one of the most practiced exercises in the weight room by those who want to build big arms.
How do I perform the exercise?
Standing with your feet shoulder-width apart and a dumbbell in each hand, contract your biceps alternately by bending the elbow and finishing with a rotation that starts in neutral grip and ends in supinated grip. The elbows must remain as close as possible to the body during all the movement and slightly in front (never behind the bust).
When doing the dumbbell curl, do not fully extend your arms at the bottom of the movement so as not to stress the elbow joint.
The chest must remain as straight and sheathed as possible throughout the exercise, which is why the abdominal muscles and lumbar vertebrae are also called upon.
Alternating the flexion of the arms allows a better concentration on each arm and consequently a better contraction.
The dumbbell curl is available in the following program:
Supplementary article :
