Standing Dumbbell Curl Exercise Alternating Dumbbell Curls

I prefer the dumbbell hammer curl exercise to be completed during or after my biceps workout.

Pure Fitness Weight Training/Workout: Adjustable Seated Preacher Curl Bench, Blue/Black

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  • TAG : Dumbbell Wrist Curls Exercise Demonstration | SparkPeople
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  • This is a combination of two basic exercises that are very simple, yet effective. To do the curl exercise you need dumbbells. For this you need to stand with the feet about a foot apart and bend your knees slightly down to grasp a 2 to 5 kg dumbbell in each hand. Then curl the arms slowly up to the shoulders. Follow it up by bending downwards at the waist. Further squat and lower the hands on the floor. Then return to starting position after a brief pause.

    There are many dumbbell curls exercises that do a great job for your biceps, I will discuss seated bicep curls and standing bicep curls in this page.

  • Variations include standing position, seated, incline seated and "concentration" position with elbow resting on the (seated) inner thigh. The is also used in a similar set of curl exercises.

    Variations include standing position, seated, incline seated and "concentration" position with elbow resting on the (seated) inner thigh. The is also used in a similar set of curl exercises.

    More Biceps Exercises

    Dumbbell One Arm Seated Hammer Curl

    Dumbbell Forward Lunge with Bicep Curl

    Barbell Bicep Curl with Deadlift

    Dumbbell Seated Concentration Curl on Exercise Ball

    Dumbbell One Arm Standing Hammer Curl

  • How To Perform Exercise Targeted Muscle Group
    The spider curl exercise utilizes the straight side of a preacher bench to increase the range of motion of the exercise.

    Steps :

    1.) Start off by taking a preacher bench and turning it around so that you are leaning up against the angled side.

    2.) Grab onto a barbell with a palms up close grip, then lean up against the bench and lower the bar on the flat side and fully extend your arms.

    3.) Slowly curl the bar up, isolating the biceps, until they touch your forearms.

    4.) Hold onto this position for a count then return back to the starting position.

    5.) Repeat for as many reps and sets as desired.

    Although the typical advice is to work out your back and biceps on one day, and work your chest, shoulders and triceps on another, personal trainer Matt Siaperas says that rule isn't set in stone. If you want to structure your workout to perform all your E-Z curl bar exercises on one day, working chest, shoulders and biceps together is acceptable. However, he counsels clients to change up their workout routines and exercises frequently to avoid plateaus and to keep the workouts fresh and interesting. Mixing in some curl bar exercises with regular barbell exercises can accomplish this, and it also changes the muscle groups you work together. Remember to allow a 48-hour window of recovery time before you work a muscle group again.

Maximum Effect Dumbbell Curl Exercise Tutorial

The bicep curl exercise is a pretty easy exercise to perform, but there are a few things you can do to make this exercise more effective. To start, you need some sort of resistance. This can be workout band, dumbbells, an easy curl bar, or a barbell. You can make all kinds of homemade resistance for this exercise, such as filling some sort of tube up with water, sand or cat litter. As long as you can hold onto it, you can use it.