Learn how to do dumbbell bicep curls and get bigger arms at home fast!
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Standing bicep curls with dumbbells are one of the best biceps exercises you can do… if you do them properly!

When you train your biceps to get bigger arms, bicep curls (dumbbell) are often a go-to exercise, and for good reason. The exercise itself is very straight forward, but it can be incredibly effective.

For proper dumbbell bicep curls, you need to make sure you get a peak contraction at the top of the movement and a pre-stretch at the bottom. This makes the exercise much more effective, no matter what weight you are using. In fact… less is sometimes more.

Dumbbell Bicep Curl Technique — [Step-by-Step Technique]

Step 1: Start by standing up in a good posture with a dumbbell in each hand, squeezing the handle of the dumbbell as hard as possible.
Step 2: Hinge forward very slightly at your hips and take a breath in.
Step 3: Breathing out, start to curl the dumbbell up, then about halfway up, twist (or supinate) your hand so your pinky finger twists towards your face.
Step 4: At the top of the movement, contract your bicep as much as possible, getting a good peak squeeze.
Step 5: Breathing in, lower your hand back to the start point, then repeat steps 3 and 4 for the other arm.

** Pro Tip #1: We recommend you start with 3 sets of 12-15 reps. **

** Pro Tip #2: As you complete the exercise, keep squeezing the handles of the dumbbell to keep tension through your entire arm.

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Your friends here at the FFP,

-Dr. Balduzzi + The Men’s Health Experts @ The Fit Father Project

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**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.

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