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All exercises

Dumbbell biceps curl (with arm blaster)

Intermediate

Dumbbell biceps curl (with arm blaster) is a isolation dumbbell exercise for the biceps, also working the forearms.

What it works

Primary muscle

Biceps

Also works

Forearms

Equipment
Dumbbell
Type
Isolation · Pull
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Stand up straight with a dumbbell in each hand, palms facing forward.
  2. 2Keep your elbows close to your torso and your upper arms stationary.
  3. 3Exhale and curl the weights while contracting your biceps.
  4. 4Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
  5. 5Hold the contracted position for a brief pause as you squeeze your biceps.
  6. 6Inhale and slowly begin to lower the dumbbells back to the starting position.
  7. 7Repeat for the desired number of repetitions.

What to do instead

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight
  • Barbell biceps curl (with arm blaster)Barbell
  • Ez-bar biceps curl (with arm blaster)EZ bar
  • Weighted seated bicep curl (on stability ball)Other
  • Dumbbell alternate biceps curl (with arm blaster)Dumbbell

Easier variations

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight
  • Lever bicep curlMachine
  • Smith machine bicep curlSmith machine

Harder variations

  • Dumbbell seated one arm bicep curl on exercise ball with leg raisedDumbbell
  • Dumbbell alternating bicep curl with leg raised on exercise ballDumbbell
  • Dumbbell bicep curl on exercise ball with leg raisedDumbbell
  • Dumbbell biceps curl v sit on bosu ballDumbbell
Logged today · 90 seconds restDumbbell biceps curl (with arm blaster)

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More Arms exercises

  • Assisted standing triceps extension (with towel)Other
  • Assisted triceps dip (kneeling)Machine
  • Band alternating biceps curlResistance band
  • Band biceps curlResistance band
  • Band close-grip push-upResistance band
  • Band concentration curlResistance band