DUMBBELL BICEPS CURL

Because of the variety you can incorporate when using dumbbells, these curls tend to be a favorite. You can curl both at the same time, you can alternate them, and you can include a hold at the top. You can do them standing free, standing against a wall, seated with back support, seated without back support, or seated on an incline bench. Performing curls with dumbbells can also help equalize differences in strength between a dominant and nondominant arm; you can even focus on a weaker arm by training that one only. Using dumbbells can eliminate any wrist pain that may come from curling a straight bar, and you can also use lighter weights than with an Olympic barbell. Variety is the name of the game with dumbbell training, but all dumbbell curls primarily involve the long and short head of the biceps brachii and the brachialis.

Standing

Seated Straight or Incline

Seated Alternating With Hold