How To Do Dumbbell Bicep Curls

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How To Do Dumbbell Bicep Curls

A lot of effective bicep exercises can be problematic for beginners, due to the intensity and sometimes, the danger of attempting these without enough muscle tone and trained control ahead of time. A prime example is dead lifting, or bench pressing – two difficult and risky exercises for those whom haven’t been at this for a while. 

But, this is a rock and a hard place, isn’t it? You need to build up some base definition and control, but if you can’t do the exercises that train this, it’s something of a paradox. Well, this would be true if there weren’t in fact plenty of easier, more accessible exercises for those newer to working out. 

A good example of this is the easy (EZ) bar curl. This requires surprisingly little weight to be effective, and isn’t a risk even to people with somewhat severe back or joint problems, making this an excellent set for anyone to try. 

What You Need 

All you need is a reasonably-weighted EZ-bar barbell, a pair of decent gloves for safety, and a mat if your session is going to be long. (Always be kind to your feet!) If you do have joint problems, elbow braces may not be a bad idea. 

Dumbbell Bicep Curls Muscles Worked

Animation triceps biceps.gif
By NiwadareOwn work, CC BY-SA 4.0, Link


  • Stand straight, gripping the bar at its curves. Hold it at waist level, palms up, as your starting position. 
  • Bending at the elbows, curl inward until the bar reaches collar bone level. Flex your bicep and grip the bar while holding this position for a second or so. 
  • Lower the bar back to starting position under your control – don’t let gravity do this. 


You don’t need a lot of weight for this exercise, just enough to provide some perceptible resistance to your movement. Again, don’t let gravity lower the bar, and don’t tightly lock your elbows during this time either. 

If you have severe rheumatoid arthritis, consult a doctor before trying this exercise. 

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