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Dumbbell curl
This bodybuilding exercise uses and develops the biceps. Dumbbells allow for quite a few interesting variations.
Targeted Muscles
The biceps brachii , short and long portion, the brachialis anterior and the long supinator.
The anterior brachialis is used during the execution of the dumbbell curl, regardless of hand position. It is located under the biceps.
The rotation of the wrist during the movement, called "supination" (palm of the hand towards you), allows you to put more strain on the biceps brachii.
Hammer curls (thumbs up) work the long supinator more intensely.
Execution of the exercise
In the starting position, your back pressed against the bench or seated at its end, your arms against your sides, your feet flat on the floor and your knees together to prevent the dumbbells from touching your thighs. Bring the dumbbell to shoulder level using the strength of the biceps, rotating the wrist. Elbows should not deviate forward or backward. Do not use momentum to lift the load, only the forearms should move.
If you do the exercise standing, you must bend your knees slightly or move one foot forward to avoid using momentum.
Breathing
Inhale at the start of the movement and exhale when bending.
Safety instructions
The biggest mistake on this bodybuilding exercise is moving the elbow forward during the flexion. At this time, the anterior deltoid - the front of the shoulder - and the top of the pectorals help the movement to the detriment of the biceps which is therefore less stressed. To perform the exercise correctly, keep your arms pressed against your sides and perpendicular to the ground.
Variants
A variation often performed by beginners is the alternating curl which consists of bending one arm while the other comes down. You can do this type of low pulley curl with just one arm to provide continuous resistance. If you have a rack, you can also do incline dumbbell curls.