Benefits of Bicep Curls : Dumbbell Curl Variations

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Dumbbell Bicep Curls Benefits, Mistakes, Form
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• The term "biceps curl" refers to any of a number
  of weight training exercises that primarily
  targets the biceps brachii muscle. It may be
  performed using a barbell, dumbbell, resistance
  band, or other equipment.

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Benefits of Bicep Curls 

• A few benefits of regularly performing the bicep
  curls are mentioned here
• Ideal for Bicep Training The bicep curl is a
  single-joint movement, that makes it great to
  isolate the bicep.
• Better Elbow Strength Bicep curls help to
  strengthen elbow flexion resulting in better
  elbow movements in your daily activities. 
• More Grip Strength It helps improve grip
  strength. The strong grip helps to
  perform compound exercises like deadlifts, bench
  presses and pull-ups better.

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Dumbbell Curl Variations

• You can switch the variations in your workout
  routine once you have mastered the standard
  dumbbell curl routine.
• Hammer Curls
• Hammer curls use a neutral grip with your palms
  facing each other during the full range of
  motions. This variation reduces the stress on
  your wrists. Simple yet effective.

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Preacher Curls

• A Preacher bench is required for this variation.
  It is suggested to use lighter weights when
  performing preacher curls. Rest your upper arms
  over the preacher bench with your palms facing
  upwards, slowly lift your forearms until they are
  in a vertical position, then lower them and
  continue doing so.

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Reverse Curl

• For this variation, stand upright with your palms
  downwards, and reverse grip your dumbbell at your
  shoulder-width position. Make sure your elbows
  remain stationary and shoulders straight as you
  curl towards your shoulder in a full bicep
  contraction.

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Incline Curl

• It is a seated variation, perform it by sitting
  on an incline bench with your upper body leaning
  back at a 45 angle. This variation focuses on
  the long head of your biceps.

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Concentration Curls

• If you want to improve your lifting, a
  concentration curl is the best variation to do
  so. Practice it by sitting on a bench, resting
  the back of your upper arm against your inner
  thigh, and lifting a dumbbell. Curl the dumbbell
  up to your shoulder slowly, pause at the top, and
  then lower it down. Concentration Curls help you
  find the imbalances in the strength of your arms.