Seated Dumbbell Bicep Curl |

Step 1

Starting Position: Sit with your back against a backrest so that your head, shoulders and butt make contact with the bench and your feet firmly on the floor. Grasp a dumbbell in each hand with thumbs wrapped around the handles. Your arms are at your sides, close to your body and your palms are facing forward. Pull the shoulder blades down and back.

Step 2

Upward Phase: Exhale and slowly bend your elbows bringing the dumbbellstoward your shoulders. Do not allow your back to arch or your elbows to move forward. Keep the wrists in line with your forearms (neutral). Do not allow the wrists to bend throughout the exercise. Your head, shoulders and butt should stay in contact with the bench. Keep your feet firmly on the floor. Do not allow your shoulders to shrug.

Step 3

Downward Phase: Inhale. Straighten your elbows and lower the dumbbellsback to your start position in a slow and controlled manner.

Step 4

Variation to this exercise: To emphasize more biceps activity, change your starting position. Turn your palms towards your sides and rotate them forward (or up) during the upward phase before your forearms reach horizontal. During the downward phase rotate your forearms back inward as your forearms reach horizontal. Curl the dumbbells higher by allowing the elbows to move forward as the dumbbell reaches your chest, moving the upper arm towards horizontal with the floor. This places a little more emphasis on the biceps and some anterior shoulder muscles.

As some of us show structural differences at the elbow, we may not be able to hold the dumbbells against our sides in the lowered position unless we force a bend at our wrists. The dumbbell position selected should be one that is most comfortable for you and keeps the wrists aligned straight with the forearm.

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Dumbbell Wrist Curl - Supination / Pronation |

Step 1

Starting Position: Holding a dumbbell in each hand, kneel down in order to rest your elbows and forearms on a bench. Forearms are turned so that the palms face one another and the dumbbells are vertical to the floor. Elbows should be bent to about 90-degrees and the dumbbells/hands should hang freely off the edge of the pad. Wrists are in line with the forearms (neutral).

Step 2

Downward Phase: Inhale and slowly rotate your forearms so that the palms are angled toward the floor. Keep the wrist in neutral throughout the exercise. Do not release your grip, straighten your elbows, or lean forward / backward. Hold this position briefly.

Step 3

Upward Phase: Exhale and slowly rotate your forearms so that the palms turn toward the ceiling. Keep the wrists in neutral throughout the exercise. Do not release your grip, straighten your elbows or lean forward / backward. Hold this position briefly and repeat the entire sequence.

Exercise technique is important to avoid potential injury, control the movement of your dumbbells by slowing down the movement speed at the end ranges of motion in each direction. For additional strength gains, think about squeezing the handle of the dumbbell as hard as possible during both phases of the movement.

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Dumbbell Wrist Curl - Flexion |

Step 1

Starting Position: Holding a dumbbell in each hand, kneel down in order to rest your elbows and forearms on a bench. Forearms are turned so that the palms up. Elbows should be bent to about 90-degrees and thedumbbells/hands should hang freely off the edge of the pad. Wrists are in line with the forearms (neutral).

Step 2

Downward Phase: Inhale and slowly bend at the wrist so that thedumbbells to move toward the floor. Do not release your grip, straighten your elbows or lean forward / backward. Hold this position briefly.

Step 3

Upward Phase: Exhale and slowly roll your wrists to pull the weight up and return the dumbbells to the starting position.

Individuals sometimes release their grip during the lowering phase, allowing the dumbbells to roll towards their fingertips. While this may increase the load on the forearm muscles, it also increases the risk of wrist injury and dropping the dumbbells. To increase strength think about squeezing the weights as hard as possible during both phases of the movement.

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Dumbbell Preacher Curl |

Step 1

Starting Position: Sit or stand with the entire back of your arm resting on the support pad holding a dumbbell, palms facing up. If standing, use a split-stance position to stabilize your body. In either position, engage your core and abdominal muscles to stabilize your spine.

Step 2

Upward Phase: Exhale. Slowly bend your elbow bringing the dumbbell toward you. Keep your wrist in line with your forearm (neutral). Do not allow the wrist to bend. Continue raising the dumbbell until the elbow is fully bent. Do not allow the back to arch or the torso to shift back throughout the movement.

Step 3

Downward Phase: Inhale. Lower the dumbbell to the start position in a slow and controlled manner.

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Standing Dumbbell Hammer Curl |

Step 1

Starting Position: Standing in a split-stance position to stabilize your body, hold a dumbbell in each hand; thumbs around the handles with your palms facing your body. The dumbbells rest alongside your thighs with your elbows straight. Brace your torso by contracting your abdominal/core muscles. Pull your shoulder blades down and back. Your head and neck should be aligned with your spine. Do not allow the back to arch. Maintain these engagements throughout the exercise.

Step 2

Upward Phase: Exhale. Slowly bend one or both elbows until the dumbbell(s) near(s) the front of your shoulder. If performing alternating arm curls, the opposite arm should remain in the starting position. Keep your torso erect. Do not allow the elbows to move forward. Keep the palms facing your body and your wrists straight without any bend. Do not allow the shoulders to shrug.

Step 3

Downward Phase: Inhale. Gently straighten the elbows and lower thedumbbells back to your starting position. Keep the dumbbell in the neutral position. Maintain your split-stance, erect torso and stable shoulder position. If performing alternating arm curls, repeat to the opposite side.

As some of us show structural differences at the elbow, we may not be able to hold the dumbbells against our sides in the lowered position unless we force a bend at our wrists. The dumbbell position selected should be one that is most comfortable for you and keeps the wrists aligned straight with the forearm.

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