An arm curl is one of the most basic and well-known exercises for targeting the biceps muscle. You can use various forms of resistance for an arm curl such as dumbbells, a barbell, a resistance band or even a cross cable machine, but the action of the arms remain the same. An arm curl is simply a curling and uncurling of the arm against some form of resistance.
Dumbbell Arm Curl
Step 1
Hold a dumbbell in each hand with your arms resting at your sides. Rotate your arms so that your palms are facing forward and away from your body.
Step 2
Spread your feet hip-width apart with your toes facing forward. Slightly bend your knees and engage your abdominals to stabilize your spine.
Step 3
Imagine the upper portion of your arms are locked in space and you are unable to move them. Begin flexing at your elbows to curl the dumbbells toward your armpits. Pause once your arms are fully flexed.
Step 4
Slowly begin to extend your arms to return to the starting position. Pause briefly before performing another curl. Repeat for 10 to 12 repetitions depending on the weight of the dumbbells.
Tips and Warnings
Choose a weight with which you can perform at least 10 to 12 repetitions without complete muscle fatigue. Perform a dumbbell hammer curl in the same manner as a dumbbell arm curl by rotating your arms so your palms face each other during execution of the exercise.
Keep your core engaged to prevent you from straining your lower back when curling the dumbbells to your armpits.
