Dumbbell Bent-Over Curl
Strengthen your biceps with the Dumbbell Bent-Over Curl. A back-friendly variation for a full range of motion and powerful arm gains.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Choose an appropriate weight for the dumbbells and stand with your feet shoulder-width apart.
2. Bend forward at the hips while keeping your back straight, so your torso is almost parallel to the ground. Let the dumbbells hang directly below your shoulders with your arms fully extended, palms facing each other.
3. Keep your elbows close to your body and your upper arms stationary throughout the exercise.
4. Exhale as you curl the dumbbells towards your shoulders by bending your elbows and squeezing your biceps.
5. Hold the contraction at the top for a brief moment, then inhale as you slowly lower the weights back to the starting position with control.
6. Repeat for the desired number of repetitions and sets.
Ensure that you maintain proper form to avoid any strain on your back and to isolate the biceps during the exercise.
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