Dumbbell Bent Over Curl Exercise Guide
Exercise Profile
- Target
- Biceps Brachii
- Equipment
- Dumbbell
- Body Part
- Upper Arms
- Primary Muscle
- Biceps Brachii
- Secondary Muscles
- Brachialis, Brachioradialis
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Bent Over Dumbbell Bicep Curl
How to: Dumbbell Bent Over Curl
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- Bend at the hips while maintaining a straight back, allowing your arms to hang down.
- Keeping your elbows close to your body, curl the dumbbells towards your shoulders.
- Squeeze your biceps at the top, then slowly lower the weights back to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Rounding the back during the exercise.
- Using momentum to lift the weights instead of isolated muscle contraction.
- Not fully extending the arms at the bottom of the curl.
Modifications
- Perform the exercise seated to reduce strain on the lower back.
- Use lighter weights or resistance bands for less intensity.
Tips
- Keep your back straight while bending over to avoid injury.
- Engage your core throughout the movement for better stability.
- Avoid swinging the dumbbells; focus on controlled movements.
Dumbbell Bent Over Curl Alternatives
Tags
arms
biceps
strength
dumbbell
upper body
exercise