How to do Dumbbell Bicep Curl?

This is probably the most effective exercise on biceps. A set of dumbbells is needed to do this exercise.

To perform dumbbell bicep curl

1. Hold a dumbbell at arm’s length in each hand. Keeping your elbows close to your body, rotate your palms till they are facing forward.
2. Keeping the upper arms stationary, exhale and curl the weights while you are contracting the biceps all together simultaneously. You can continue raising the weights till the time your biceps are squeezed fully and make sure that the dumbbells are at your shoulder level. You should stay in this position for some time and then start releasing your biceps.
3. After that, slowly begin, inhale, and then get back to the original starting posture.
4. Repeat these steps for the suggested amount of recurrence or until failure (generally 8-12 reps).

There are several different variations for these movements. For example, you can perform this exercise while you are sitting and without back support. You can perform it also by alternating your arms anyways you are comfortable. You can also initiate the exercise by both of your palms facing your chest just as a forward movement is performed.

Video Demos on how to do Dumbbell Bicep Curl

Video Demo 2

Video demo 3