The dumbbell curl has been the go to for building biceps, and we are sad to say that the dumbbell curl has made us, well, dumb. The dumbbell curl is the best way to build biceps, but that doesn’t mean that you can;t get creative with it! There are tons of different ways to use a dumbbell curl creatively.
Most people are very familiar with the with the basic curl, palms facing forward, and gripped in the middle. But the position of your thumbs can make a world of a difference. With the thumb offset and touching the outside head of the dumbbells, you’re forcing your biceps brachii to work harder and keep your forearm rotated outwards. With the pinky offset, and touching the inside head of the dumbbell, it shifts the way the weight is distributed and provides more variety to keep the muscles growing.
Reverse curls are lifting dumbbells with the palms facing behind you. You’ll really feel this in your forearms. This position targets your brachioradialis, but your bicep brachii won’t be used as much so make sure you mix it up.
The hammer lift is where you keep your palms facing each other while you curl. With this, you’re forcing your brachialis muscle to work extra hard for the entirety of the movement. Building your brachialis will make your arms look a lot bigger.
Finally, we have the standing positions. The basic standing position is great for building muscle overall. The split stance is when you stand and place one foot in front of you on a bench or a step higher than knee level. This gives you stronger abs because your core is used more. Sitting while doing a curl will give you much better form. It will make you less likely to rock your torso back and forth. Then we have the decline position where you sit on a bench at a 45-degree angle and lift your dumbbells. Because you are letting your arms hang, it will challenge your brachialis more, and give you thicker arms.