If you want to add shape to the front of your upper arm, biceps curls, also known as dumbbell curls, should be part of your workout. Your biceps are two-headed muscles that help control the motion of your elbows and shoulders. You use them each time you lift your forearm toward your shoulder or raise your arm sideways, forward or upward. For optimal results and injury prevention, learn how to properly do biceps curls.
Grasp a set of dumbbells and stand with your feet hip-width apart, pointing your toes forward and slightly bending your knees. If you prefer, sit on a bench with your back straight or upright against the backrest.
Draw your navel in as if you’re trying to suck in your tummy to help you stabilize your back. Pull your shoulders back and down, stick your chest slightly out and face forward.
Extend your arms along your body, holding the dumbbells with an underhand grip; your palms face away from your body, your thumbs wrap over the dumbbells and your remaining fingers go under the dumbbells.
Bend your elbows, keeping them tucked into your sides, and slowly raise your hands up toward your shoulders. Move only your forearms. Exhale during the upward motion, and avoid bending your upper body forward to create the range of motion, because this is cheating. If you can’t raise the weight without moving your upper body, reduce the lifting load. You want to make sure that your arms do all the work while you keep your body still and upright.
Squeeze your biceps for one count when you get to the point where you can’t bend your elbows any further. Then Inhale, and slowly reverse the motion, returning the weights to the starting point with a controlled motion. Avoid dropping the weight. You should feel tension in your biceps the entire time.
Repeat the exercise eight to 12 more times, and perform one or two more sets. Take up to one minute of rest in between the sets.
Use challenging weights that make the final two repetitions of each set hard to complete.
As an option, add a rotation to the motion, starting with your palms facing your body and slowly rotating them forward during the upward motion.
For variety, perform one set of biceps curls with one arm at a time, or perform unilateral, during with you alternate your arms.
Stand in front of a mirror while doing biceps curls, so you can monitor your form.