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Upper Arms Exercise · Dumbbell

Dumbbell Biceps Curl (with Arm Blaster) exercise animation

Dumbbell Biceps Curl (with Arm Blaster)

Category
Upper Arms
Equipment
Dumbbell
Target
Biceps

An arm blaster fixes the elbows in place against the torso, so every ounce of movement in the dumbbell has to come from the biceps rather than a forward swing of the shoulder. It's most useful for lifters who've plateaued on standard curls because momentum was quietly doing part of the work. Expect to drop the weight the first time you try it strict.

How to Do the Dumbbell Biceps Curl (with Arm Blaster)

  1. Stand tall holding a dumbbell in each hand, palms facing forward.
  2. Keep your elbows tucked close to your torso and your upper arms motionless.
  3. Exhale and curl the dumbbells upward as your biceps contract.
  4. Keep raising the weights until your biceps are fully squeezed and the dumbbells reach shoulder height.
  5. Pause briefly in the contracted position, squeezing your biceps.
  6. Inhale and slowly lower the dumbbells back to the start.
  7. Repeat for your target rep goal, keeping your core engaged and avoiding any reliance on momentum.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

Muscles Worked

The Dumbbell Biceps Curl (with Arm Blaster) primarily targets the Biceps, with Forearms as the primary synergist muscle group.

More Upper Arms Exercises

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More Biceps Exercises

Barbell Alternate Biceps Curl Barbell Alternate Biceps Curl Barbell · Biceps Barbell Biceps Curl (with Arm Blaster) Barbell Biceps Curl (with Arm Blaster) Barbell · Biceps Barbell Curl Barbell Curl Barbell · Biceps Barbell Drag Curl Barbell Drag Curl Barbell · Biceps Barbell Lying Preacher Curl Barbell Lying Preacher Curl Barbell · Biceps Barbell Preacher Curl Barbell Preacher Curl Barbell · Biceps

Equipment Alternatives

Don't have dumbbell? These target the same biceps with different equipment.

Biceps Leg Concentration Curl Biceps Leg Concentration Curl Body Weight · Biceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Barbell Alternate Biceps Curl Barbell Alternate Biceps Curl Barbell · Biceps Cable Close Grip Curl Cable Close Grip Curl Cable · Biceps

FAQ

What muscles does the Dumbbell Biceps Curl (with Arm Blaster) work?
The Dumbbell Biceps Curl (with Arm Blaster) primarily targets the biceps, with the forearms as the main supporting muscle group.
What equipment do I need for the Dumbbell Biceps Curl (with Arm Blaster)?
The Dumbbell Biceps Curl (with Arm Blaster) is done with a dumbbell.
What's a good alternative to the Dumbbell Biceps Curl (with Arm Blaster)?
If you don't have access to a dumbbell, the Biceps Leg Concentration Curl targets the same biceps using body weight instead.