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How to Do a Dumbbell Biceps Curl for an Arm Workout

Learn how to do a dumbbell biceps curl from personal trainer Brett Azar in this Howcast home arm workout for men video.

Transcript

Okay. So today we're going to do a dumbbell bicep curl. And we're going to do this together. It's a dual bicep curl. So that means both arms are going to be working together. It's not one at a time. Again, this is to work your biceps, and a bit of your forearms, and your wrists. So starting out, again, base. Always start with the base. Always start with the feet. Knees are nice and loose. Elbows, and your arms. Loose. Not locked out. Don't want to hurt that joint. Keep it loose. To start the position, you're going to start with your hands in neutral position, meaning they're sideways. They're not up. They're not down. They're by your side. To do this. Again, both dumbbells together. Come up. Squeeze. And control the negative. As you control the negative back down, you're going to rotate your hands back to the start position.

Okay? Now, with this, breathing is very important. You always want to breathe during the part that you're working against gravity. Okay? So you're going to breathe out, and breathe in as you come back down. Again, you're controlling it. Bad habits that you see, guy's throwing the weight up, dropping the weight down. Not doing a thing to help themselves. Always keep control. Especially during the negative. It's very important to keep control during that negative. During the part where you're releasing the weight. It actually benefits you two fold to control that part of the exercise, as opposed to just the contraction.

Another bad habit you see, guys moving their elbows all the way forward to try to get leverage. That takes away from my exercise completely. Keep those elbows locked in place. Again, up. Squeeze that bicep at the top. And release. And that's your dumbbell curl.

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