Dumbell-Biceps Curl

A dumbbell biceps curl is a resistance exercise, which involves the primary elbow flexors, the brachialis and biceps brachii. This exercise is performed with dumbbells. This exercise consists of both arms simultaneously lifting the weight. This exercise can be performed in a standing or seated position (refer to “How to do a dumbbell biceps curl”. The concentric portion of the lift is elbow flexion, which involves the lifting of the weight. The eccentric portion is elbow extension, which involves the descent of the weight.
The purpose of the dumbbell biceps curl is to strengthen the biceps while promoting hypertrophy (increases in size) of the biceps.

Biceps curls strengthen and increase the size of the biceps brachii, brachialis and brachioradialis. Although it is primarily an exercise for aesthetics, biceps curls also serve as an auxiliary exercise that can increase strength involved in other multi-joint exercises.

Performing biceps curls with dumbbells, as opposed to a barbell or an EZ bar, allows the lifter to contract both biceps to their full potential. Using dumbbells also allows the lifter to spot any weaknesses, if any, of one side compared to the other.

The biceps brachii is located on the front of the arm, originating at the shoulder and inserting in the elbow joint. It consists of two heads, the long head (outer portion) and the short head (inner portion). The long head tendon helps stabilize the shoulder joint and its origin is located at the tubercle and lip of the glenoid cavity of the scapula (shoulder blade). The short head origin is located at the coracoid process of the scapula. The long and short head unite as the muscle bellies run down the front of the arm. Both heads merge, sharing insertion into the radial tuberosity of the elbow joint.

The biceps brachii flexes the elbow joint and supinates the forearm. Supination refers to the simultaneous rotation of the wrist and elbow as the palm of your hand faces upward.

The brachialis lies underneath the biceps brachii, originating at the front of the lower end of the humerus bone. Its insertion is located at the coronoid process of the ulna at the elbow joint. The brachialis is a primary elbow flexor.

The brachioradialis aids the biceps brachii and brachialis in the standing biceps curl, helping stabilize the elbow joint.

Although their contribution is minimal, forearm muscles, palmaris longus, flexor carpi radialis, and pronator teres contribute as weak flexors of the elbow joint.

If the forearm is rotated upward at the beginning of elbow flexion and inward at the end of elbow extension, the supinator assists the biceps brachii in supinating the forearm. The supinator is a deep forearm muscle.

The subscapularis works in conjunction with the other three rotator cuff muscles to stabilize the shoulder joint during this exercise.

Wide grip, narrow grip, seated, standing, alternating dumbbell curls, with forearm rotation (beginning in neutral grip and supinating with elbow flexion), with supinated grip throughout entire lift, hammer curl, standing against a wall, using an arm blaster.

Keeping palms facing upward (supinated grip) throughout the entire motion keeps tension on the biceps. You may opt to rotate the wrists inward (palms facing body) for your starting position. Doing so requires supination (rotation of the forearm upward) as you flex your elbows and rotate forearms inward again as your return to the starting position at the end of a repetition.

Do not bounce the dumbbells at the bottom of the movement when proceeding to the next repetition/concentric phase.

Do not hold your breath. Exhale during the concentric phase and inhale during the eccentric phase.

There are various ways to improve force production of the biceps brachii and brachialis.

In order to improve flexion performance through “sticking points”, partial repetition ranges may be implemented. For example, performing partial repetitions from starting position to mid-flexion (flexion at 90 degrees), followed by repetitions from mid-flexion to full flexion, followed by full range of motion repetitions. Intensity and volume of this type of protocol should be implemented in accordance with your goals.

Emphasis on eccentric contractions, prolonging the eccentric portion of the contraction, may also be incorporated in a training program focused on increasing strength. This should be implemented accordingly and with adequate muscle recovery as eccentric contractions cause substantial damage to muscle tissue.

Strategically varying your biceps exercises to target different angles and grips can result in optimal muscle activation that increases strength and hypertrophy of the biceps.

It’s important to note that your repetition and set volume will depend on your goals (e.g. strength, hypertrophy, muscular endurance). It is also important to allow adequate recovery days in between biceps training to allow muscles to repair.

*Keeping palms facing upward (supinated grip) throughout the entire motion keeps tension on the biceps. You may opt to rotate the wrists inward (palms facing body) for your starting position. Doing so requires supination (rotation of the forearm upward) as you flex your elbows and rotate forearms inward again as your return to the starting position at the end of a repetition.

It is very common to observe an individual swinging their torso in efforts of lifting the weight with more ease. This compromises proper technique and biceps contraction. The biceps curl is a single-joint movement. The single-joint involved is the elbow joint. If you find yourself depending on momentum from swinging your torso to lift the weight, you may want to decrease the weight to prevent injury.

Standing on an unstable surface or with an unstable stance can also compromise technique. Your feet are your foundation and should be in a position of stability. If you are looking to maximize the contraction of your biceps, ensure that your feet are shoulder width apart with a slight bend in the knees. Stand on a flat surface. Standing with one foot in front of the other during a standing biceps curl can also compromise balance and decrease the potential for optimal muscle contraction.

If proper technique is not adhered to (e.g. swinging of the torso, dropping the weight quickly instead of controlling the descent on the eccentric portion of the lift), the likelihood of back and/or biceps injury increases.

Although rare, biceps tendon rupture may occur if warm-up is not sufficient and/or if intensity (load) is increased inappropriately.

If proper recovery is not implemented between training days for optimal muscle repair of the biceps, the biceps tendon becomes inflamed. Without proper rest and treatment, the inflammation remains and results in biceps tendonitis.

Impingement syndrome and rotator cuff injuries, in general, are commonly associated with biceps tendonitis/biceps tendinosis. Therefore, it’s best to avoid biceps exercises when addressing impingement syndrome/rotator cuff injury unless advised by a physical therapist.