Male

Dumbbell Biceps Curl

Muscles involved

Executing the dumbbell biceps curl with crisp technique changes the entire feel of your arm training. You will immediately sense the tension focusing directly on your biceps from the very first rep, eliminating any temptation to swing your body or use momentum. A truly effective set using dumbbells feels like total command over the weight: you lift with purpose, squeeze the muscle hard at the peak of the contraction, and lower the weight under strict control. That pure, uninterrupted tension gives you full confidence that you are truly targeting your arms effectively, leaving you with an incredible pump and the satisfying knowledge of a set done right.

How to do it

1. Stand with feet shoulder-width apart, holding dumbbells with palms facing forward. 2. Bend your elbows, lifting the dumbbells towards your shoulders. 3. Hold the contraction at the top position. 4. Lower the dumbbells controllably to the starting position.

Equipment required

Mancuernas

Muscles worked

Tips

- Keep your elbows tucked close to your sides throughout the curl. - Lift the dumbbells by contracting your biceps, not using body momentum. - Control the descent, fully stretching your arms.