In the training action, dumbbell curls is one of the actions that have many effects. I believe many people still understand it.

What is a dumbbell curls?

Dumbbell curls is an isolated exercise, mainly for the biceps in the front of the arm. Hold a pair of dumbbells with your backhands to perform dumbbell curls. Lift the dumbbells from waist level to shoulder level. Dumbbell curls allow a greater range of motion than barbell curls. Start with a pair of lightweight dumbbells and then perform heavy weight training.

How to do dumbbell curls?

For dumbbell curls, first, use a controllable weight, and repeat 2-3 sets of 8-12 times per set. Choose a weight that allows you to maintain good technique in all sets and repetitions.


dumbell curls IFAST


  • Take a pair of dumbbells. Stand with your feet shoulder-width apart or hip-width apart, and your knees slightly bent. Your posture should be high, with your shoulders above your hips. Keep the head and neck in a neutral position. Throughout the exercise, your chin should remain tightened, as if you were holding an egg under your chin.
  • Distribute your weight evenly and grab the floor with your feet to form a stable posture. Place dumbbells on your sides, palms facing forward. Keep your arms straight and bend your elbows slightly. While tightening the core muscles, pre-tighten the shoulders and buttocks. All repetitions should start from this position.
  • While keeping your upper arm still, squeeze your biceps and begin to bend your elbows. Bend the elbows until the lower arm touches the upper arm. The dumbbells should be close to your shoulders, not touching your shoulders. Squeeze your biceps and pause at the top of the movement.
  • Slowly straighten your elbows and return to the starting position. Before starting another repetition, stop completely at the bottom. 

Read More: Dumbbell curls workout

What are the benefits of 100 dumbbell curls a day?

1.Improve muscle control

Dumbbells are only controlled by hand grip. If there is no good control ability, it will turn east and west like a compass. So if you want to maintain the direction and weight of the dumbbells, you have to learn to seek the assistance of other muscle groups, so that muscle control can be improved. Generally, the control ability is poor. When using dumbbells to do multi-joint exercises, it is easy to cause the movement to shake. Once the movement is shaken and there is a little uncertainty, it may cause joint damage or loss of muscle sensitivity, which will greatly reduce the training.


women dumbell curls workout


2.Resolve the unbalanced state

Normal people should have a "dominant hand", which is even more obvious in heavy training. Some people will have an imbalance in "the left and right muscle strength (or muscle size)" due to long-term use of dominant hand training. How to solve it? "Dumbbell" is a very useful correction tool. Because the dumbbell weight is optional. You can strengthen on the weak side; or train with the weight that the weak side can bear, until the two hands are almost adjusted. However, the correction of the non-dominant hand is limited. After all, people still have an advantage with the dominant hand, and they may not be able to achieve the same perfection.

3.Low risk

Training safety part, because dumbbells are controlled by hand, it is equivalent to getting off your hands. Usually, when the hands are weak, as long as the hands are thrown to the sides, you can get out of danger. Compared with using a barbell, you may be able to crush yourself when you are exhausted, and the risk is lower.

4.Unilateral training is more difficult

On one side, the biggest feature of dumbbells is the ability to do one-handed and one-sided training. It is not only convenient for correction but also can be trained to unilateral control ability and core anti-rotation power. It's like walking as a farmer. Because there is only one side of the weight, the body is easy to lean to one side. At this time, the core muscle groups on the opposite side must fight hard and pull the torso back to the middle to achieve the effect of simultaneous training.

Precautions for dumbbell curls

1.Before starting exercise, be sure to prepare for activities to avoid sports strain.

2.Dumbbell exercises are divided into three stages: elementary, intermediate, and advanced. The exerciser must follow the cyclical gradual process and cannot be done overnight.

3.Before each exercise, it is best to check whether the dumbbells are in good condition to avoid accidents. ?

4.Don't train at high intensity, control the time every time you train.


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