Dumbbell Bicep Curl Video &
Ways To Make It Burn More Fat

The Dumbbell Bicep Curl is great for targetting your front arm muscles. It is one of the best known exercises. Done properly, it will help shape your upper arms.

Here's how to do the exercise.


  1. Stand up straight with a heavy dumbbell in each hand.
  2. Put your arms by your sides.
  3. Rotate your arms so that your palms are facing forward. (This is your starting position.)
  4. Contract your bicep and curl the dumbbells up while keeping your elbows stationary.
  5. Curl until the weights are at shoulder level.
  6. Pause briefly.
  7. Lower the weights slowly back to your starting position.
  8. Repeat 8 to 12 times.

You can do bicep curls in many different ways. You can alternate your arms instead of doing them simultaneously. Or you can do one arm first for the recommended number of repetitions and then do the other arm.

Things to watch out for

  • Keep your elbows still beside your body throughout the exercise.
  • Perform the exercise in a slow and controlled manner.
  • Don't swing or use momentum to lift the weights up and down.
  • Breathe out when you curl the weights up and breathe in when you bring them down.

Ways To Make This Exercise Burn More Fat

Try mixing it up with lower body exercises. Try the following ideas:

  • After a curl, with your arms straight, do a squat before you curl your arms again.
  • Do lunges between curls. You can do forward or backward lunges, or even side lunges, whichever takes your fancy. You can alternate the sides of the lunges between curls. Or you can do lunges for both sides before your next bicep curls.
  • You can try step ups (either alternate or both sides) between curls.
  • Climb a staircase, stopping and doing a curl on every step.

Be creative and try mixing the curls up with any lower body exercises you know of. You may find it’s more fun that way rather than just doing plain old bicep curls. :-)

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