Now that you know how to do dumbbell bicep curls with perfect form, try different variations: Straighten your arm fully at the bottom of each rep. Remember to keep your elbows close to your sides and locked into the right position in order to fully engage the biceps.Īlso, keep constant tension on your biceps instead of relaxing the muscle when you reach the top or bottom of the movement. This way, you’ll recruit more muscle fibers by supinating the wrists. The lighter weights will also allow you to perfect your form so you are doing the exercise correctly and feeling the movement in the biceps muscle.ĮZ bar curl is an advanced variation of the dumbbell curl.Īnother trick you can use is to rotate the wrists externally. When it comes to bicep curls, it’s better to use a lighter load that allows you to perform slow, controlled reps.īy doing so, you’ll get a better pump, which in turn, stretches muscle cell membranes and stimulates hypertrophy. Many guys think that building bigger arms means using heavier weights, but that’s not the case. Keep your upper body still and do not use momentum. You can also perform this exercise with one arm at a time. Inhale and lower the weight with a slow, controlled motion.Squeeze your biceps and hold the contraction for 1-2 seconds. Exhale and curl the dumbbells up to your shoulders until your forearms are perpendicular to the floor.Keep your arms straight, your palms facing in, and your elbows close to your torso. Stand up straight with a dumbbell in each hand.Here’s how to do dumbbell bicep curls like a pro: This muscle makes about one-third of your upper arm and lies on its front side. bicep curls debate, make sure you know a thing or two about bicep anatomy. Bicep Anatomyīefore we dive into the hammer curls vs. Which one works best and how to maximize your gains? Below, we’ll explain how to perform these moves and get the most out of your biceps workout. Let’s start with the most popular bicep exercises: hammer curls vs. Either way, there are steps you can take to build huge biceps fast and get stronger overall. Perhaps you have a massive chest and rock hard abs, but your biceps are lagging. The problem is that it can take months or even years to build huge biceps. Go to any gym and you’ll see dozens of men pumping iron to make their arms look bigger before a night out.Īfter all, when someone asks you to flex a muscle, they’re not talking about your calves or traps -they want to see you make those arms pop. Building massive biceps is often on top of their wish list.
A chiseled chest, big biceps, and shredded abs - that’s what most guys want.
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