The dumbbell curl is a seclusion workout that targets the biceps muscles on the front of your arms. It is great if you achieve dumbbell curls by grasping a pair of dumbbells with an underhand grasp. You need to raise the dumbbells from waist to shoulder level. These curls let a greater coverage of action than barbell curls.
An average dumbbell curls for an 18-year-old differs from person to person. As you know that everyone is different from each other. For instance, some people are bigger than others. Thus, some 18-year-old could effortlessly lift 8 kg of dumbbells whereas some might find it difficult. The main reason for this is due to having various calories intake, metabolism rates, being active, weight, and a lot more. Likewise, it also differs from the type of biceps workouts.
Types of Dumbbell Curls
There are different types of dumbbell curls that you might consider for changing your routine. Some of them are discussed below:
- Hammer Curls
- Preacher Curls
- Zottman Curls
- Concentrated Curls
1) Hammer Dumbbell curls
The hammer curl differs from the standard bicep curl by utilizing an impartial grip with your palms confronting each other during the full range of movement. This variation puts less pressure on your wrists.
Primary Muscle Target: Biceps Brachii
Secondary Muscle Target: Brachialis, Brachioradialis, back and chest
Average Male Hammer Curl Standards
| Bodyweight | Beginner (lb) | Novice (lb) | Intermediate (lb) | Advanced (lb) | Elite (lb) |
| 110 – 120 Lb (50 – 54. 4Kg ) | 8 | 17 | 29 | 47 | 66 |
| 121 -130 Lb (54.4 – 59 Kg) | 10 | 20 | 33 | 51 | 71 |
| 131 – 140 Lb (59 – 63.5 Kg) | 12 | 23 | 37 | 55 | 76 |
| 141 -150 Lb (63.5 Kg – 68.4 Kg) | 14 | 24 | 40 | 60 | 81 |
| 151 Lb + (68.4 Kg +) | 16 | 27 | 42 | 65 | 88 |
Average Female Hammer Curl Standards
| Bodyweight | Beginner (lb) | Novice (lb) | Intermediate (lb) | Advanced (lb) | Elite (lb) |
| 110 – 120 Lb (50 – 54. 4Kg ) | 7 | 13 | 20 | 29 | 39 |
| 121 -130 Lb (54.4 – 59 Kg) | 8 | 14 | 22 | 31 | 42 |
| 131 – 140 Lb (59 – 63.5 Kg) | 9 | 15 | 24 | 33 | 44 |
| 141 -150 Lb (63.5 Kg – 68.4 Kg) | 10 | 17 | 24 | 35 | 46 |
| 151 Lb + (68.4 Kg +) | 11 | 20 | 25 | 37 | 48 |
How to perform Hammer Dumbbell curls?
STEP 1 – Stand up straight and grab the dumbbell making sure your palms are facing your body. Keep your feet hip-width apart and engage your core to stabilize the body.
STEP 2 – Make sure your biceps are stationary. Lift the dumbbell by bending your elbows.
STEP 3 – Reach to your shoulder level with the dumbbell but make sure not to touch your shoulders.
STEP 4 – Make sure to contract when reached to the top and slowly go back down to the starting position.
STEP 5 – Repeat the STEPS for 10-12 reps.
Grab yourself Arms Isolator to grow your biceps
2) Preacher Dumbbell curls:
You can do preacher curls by sitting on a preacher bench with your abyss relaxing on top of the arm pad. You need to use light weights when conducting this variation.
Primary Muscle Target: Biceps Brachii
Secondary Muscle Target: Brachialis & Brachioradialis.
Average Male Preacher Curl Standards
| Bodyweight | Beginner (lb) | Novice (lb) | Intermediate (lb) | Advanced (lb) | Elite (lb) |
| 110 – 120 Lb (50 – 54. 4Kg ) | 18 | 37 | 66 | 103 | 146 |
| 121 -130 Lb (54.4 – 59 Kg) | 21 | 41 | 71 | 110 | 155 |
| 131 – 140 Lb (59 – 63.5 Kg) | 24 | 46 | 77 | 118 | 163 |
| 141 -150 Lb (63.5 Kg – 68.4 Kg) | 26 | 50 | 83 | 123 | 170 |
| 151 Lb + (68.4 Kg +) | 27 | 56 | 90 | 127 | 175 |
Average Female Preacher Curl Standards
| Bodyweight | Beginner (lb) | Novice (lb) | Intermediate (lb) | Advanced (lb) | Elite (lb) |
| 110 – 120 Lb (50 – 54. 4Kg ) | 7 | 18 | 35 | 58 | 86 |
| 121 -130 Lb (54.4 – 59 Kg) | 8 | 21 | 39 | 64 | 92 |
| 131 – 140 Lb (59 – 63.5 Kg) | 10 | 24 | 43 | 69 | 98 |
| 141 -150 Lb (63.5 Kg – 68.4 Kg) | 12 | 25 | 46 | 72 | 104 |
| 151 Lb + (68.4 Kg +) | 14 | 27 | 50 | 79 | 108 |
How to perform Preacher Dumbbell curls?
STEP 1 – Grab a medium-weight dumbbell for yourself to curl.
STEP 2 – The aim is to have your forearm in front of you, so find a surface to rest your elbows and the back part of your arms.
STEP 3 – Curls and raises the dumbbell towards your face while keeping your wrist stable and in line with your arms and elbows.
STEP 4 – The aim is to only move your elbow down and keep the back of your arms fixed.
STEP 5 – Control the weight and slowly lower the dumbbell back to starting position.
STEP 6 – Repeat the STEPS for 10-12 reps.
3) Zottman Dumbbell Curls
While dumbbell curls normally use an under pronated grip with your hands facing towards your body at the top of the movement, this variation uses a pronated grasp with your palms confronting away from your body at the top of the movement.
Primary Muscle Target: Biceps Brachii
Secondary Muscle Target: Brachialis & Brachioradialis.
Average Male Zottman Dumbbell Curl Standards
| Bodyweight | Beginner (lb) | Novice (lb) | Intermediate (lb) | Advanced (lb) | Elite (lb) |
| 110 – 120 Lb (50 – 54. 4Kg ) | 7 | 17 | 32 | 53 | 78 |
| 121 -130 Lb (54.4 – 59 Kg) | 8 | 19 | 35 | 57 | 82 |
| 131 – 140 Lb (59 – 63.5 Kg) | 9 | 21 | 38 | 61 | 86 |
| 141 -150 Lb (63.5 Kg – 68.4 Kg) | 11 | 23 | 41 | 64 | 91 |
| 151 Lb + (68.4 Kg +) | 13 | 26 | 45 | 69 | 99 |
Average Female Zottman Dumbbell Curl Standards
| Bodyweight | Beginner (lb) | Novice (lb) | Intermediate (lb) | Advanced (lb) | Elite (lb) |
| 110 – 120 Lb (50 – 54. 4Kg ) | 4 | 11 | 21 | 33 | 48 |
| 121 -130 Lb (54.4 – 59 Kg) | 5 | 12 | 23 | 35 | 51 |
| 131 – 140 Lb (59 – 63.5 Kg) | 6 | 14 | 24 | 37 | 53 |
| 141 -150 Lb (63.5 Kg – 68.4 Kg) | 7 | 15 | 25 | 39 | 56 |
| 151 Lb + (68.4 Kg +) | 8 | 16 | 26 | 41 | 59 |
How to perform Zottman Dumbbell curls?
STEP 1 – Stand straight, knees slightly bent for balance. Hold the dumbbells so the palms face your legs. Makes sure your torso is straight and your abs are tensed.
STEP 2 – Curls the weight towards your shoulders but make sure your upper arms are closer to your sides and your elbows are bent. Make sure when curling your biceps are fully contracted.
STEP 3 – Get into a pronated grip where you rotate your forearms so your palms are now facing downwards without lowering the weight down.
STEP 4 – While in the pronated position lower the weight down to the starting position.
STEP 5 – Repeat the STEPS for 10-12 reps.
4) Concentrated Dumbbell curls
To enhance your lifting structure, you need to rehearse concentration curls by sitting on a bench, relaxing the back of your upper arm against your inner thigh, and raising a dumbbell. Press your biceps at the top of the motion before falling the dumbbell gradually.
Primary Muscle Target: Biceps Brachii
Secondary Muscle Target: Brachialis & Brachioradialis.
Average Male Concentrated Dumbbell Curl Standards
| Bodyweight | Beginner (lb) | Novice (lb) | Intermediate (lb) | Advanced (lb) | Elite (lb) |
| 110 – 120 Lb (50 – 54. 4Kg ) | 7 | 18 | 32 | 53 | 76 |
| 121 -130 Lb (54.4 – 59 Kg) | 9 | 20 | 35 | 56 | 80 |
| 131 – 140 Lb (59 – 63.5 Kg) | 10 | 22 | 38 | 60 | 84 |
| 141 -150 Lb (63.5 Kg – 68.4 Kg) | 11 | 24 | 40 | 63 | 88 |
| 151 Lb + (68.4 Kg +) | 12 | 26 | 45 | 68 | 94 |
Average Female Concentrated Dumbbell Curl Standards
| Bodyweight | Beginner (lb) | Novice (lb) | Intermediate (lb) | Advanced (lb) | Elite (lb) |
| 110 – 120 Lb (50 – 54. 4Kg ) | 5 | 12 | 21 | 32 | 46 |
| 121 -130 Lb (54.4 – 59 Kg) | 6 | 13 | 23 | 34 | 49 |
| 131 – 140 Lb (59 – 63.5 Kg) | 7 | 14 | 24 | 36 | 51 |
| 141 -150 Lb (63.5 Kg – 68.4 Kg) | 8 | 15 | 25 | 38 | 53 |
| 151 Lb + (68.4 Kg +) | 9 | 17 | 27 | 40 | 58 |
How to perform Concentrated Dumbbell curls?
STEP 1 – Sit down on a flat bench with your legs wider than your hip and grab the dumbbell.
STEP 2 – Lean your upper body towards your legs to a point where you should at a 45-degree angle.
STEP 3 – Place your elbow on your inner thighs above your knees and to add more stability place other hands on the same leg. Make sure your arms are in the straight position and the dumbbell is above the floor.
STEP 4 – Curl your biceps.
STEP 5 – Squeezing your biceps on every rep (on the top and returning position).
STEP 6 – Do 10-12 reps and switch your arms after.
- Must read:- Average Bench Press for 18 year old
- Must read:- Average Squats for 18 year old
- Must read:- Average Deadlift for 18 year old
How to Improve your Dumbbell Curls?
This depends on what your target is. If you want to increase support biceps, achieve biceps muscle size, toning the biceps then the following might have a little different effect on Biceps.
Gaining Muscle Size:
Grow your biceps muscle. This is how Bodybuilders train. The purpose of this is to have large and specific biceps. You need to get a dumbbell where the weight is medium/heavy and perform two – six sets of biceps workouts. Continually assure your state is accurate when performing dumbbell curls. Make sure your rep range for each set is from 10-12 reps. You can rest anywhere from 30 – 120 seconds between each set. Ensure that you conduct Gaining Muscle Size training for the biceps once a week.
Toning Biceps:
Several women choose this kind of workout as it emphasizes the muscle without increasing its size. You can use a lightweight and perform two-four sets of biceps workouts. With the accurate form perform 15 -20 reps as you can focus on muscle persistence. The more reps the more protection. As the weight is light, your rest time must be briefer such as, from 15 – 30 seconds. You can do this sort of bicep exercise 2 times a week.
Strengthen Biceps:
This is the point from where you can challenge the power of your biceps and forearms by conducting heavy dumbbells and two – six sets of biceps workouts. With a heavyweight purpose for 8 -10 reps at the same time, you must try to maintain your shape as accurately as feasible. Because of heavyweight, you need to ensure that you have sufficient rest time between each set. Rest time should be anywhere between 2 to 4 minutes between each set. Besides, attempt not to act the same power training for the successive day. Give your muscle some rest to regain.
Above discussed all kinds of training will help you to enhance your biceps. Nevertheless, that is not adequate. You need to make sure you have enough rest to allow the muscle to develop. You must have a good diet as it will boost your function.
Method of Doing Dumbbell Curls
For dumbbell curls, you need to start it by using a weight that you can hold for 2–3 sets of 8–12 repeats. Select a weight that lets you keep good technique throughout all repetitions and sets.
Grasp a pair of dumbbells. Stand with your feet shoulder- or hip-width separated and a little bend in your knees. Your stance must be tall with your shoulders over your hips. Keep your head and neck in a neutral position. Your chin should remain folded throughout the movement as if you were carrying an egg under your chin.
Allocate your weight equally and grab the base with your feet to make a steady spot. Hold the dumbbells by your sides with your palms facing ahead. Hold your arms long with a slight bend in your elbows. Pre-tension your shoulders and hips while confronting your body. All replays must start from this place. While keeping your upper arm motionless, press your biceps and start to flex your elbows. Bend your elbows until your lower arms reach your upper arms. The dumbbells should end close to your shoulders without reaching your shoulders. Press your biceps and stay at the top of the movement.
Gradually straighten your elbow to go back to the starting point. Come to a full stop at the bottom before starting another repetition. If you have a pre-existing and previous health situation, you need to confer with your doctor before starting a workout schedule. Proper exercise strategy is important to guarantee the protection and efficacy of an exercise program, but you may require to adjust each exercise to achieve optimal results based on your requirements. Always select a weight that lets you have full command of your body throughout the exercise. When performing any workout, you must pay close awareness to your body, and stop instantly if you note distress or pain.
To see continual improvement and build body muscles, rest, and incorporate proper warm-ups, and nutrition into your workout program. Your outcomes will eventually depend on your capacity to sufficiently recover from your workouts. Relax for 24 to 48 hours before training the same muscle groups to permit adequate healing.
Benefits of Dumbbell Curls
Following are some benefits of dumbbell curls:
- Dumbbell curls can assist you to make bigger biceps. They can also build muscle in your arms by aiming both the long and the short head of the biceps brachii.
- Dumbbell curls can support your elbow inflexion. By starting the brachialis muscle, the premium mover for elbow flexion, and dumbbell curls can support the active exercise of your elbows for daily actions.
- Dumbbell curls can enhance your grip power.
- They can also trigger the brachioradialis muscle in your forearms that are liable for grip strength.
- Dumbbell curls are a valuable isolation exercise that can improve your routine during compound exercises that need good grip force like bench presses, deadlifts, and pull-ups.
Tips on lifting Dumbbells for Men and Women
Men
It is interesting for everyone to know how the biceps curls accumulate to people. The amount you can lift relies on several elements which include your gender, age, congenital makeup, and how much lifting you have been doing frequently. There are some broad procedures that you can look at but, normally, not until you have been training for a bit. If you are a beginner, there is no need to tell people about your standards and to correlate yourself to anyone else. Rather, concentrate on shape and secure comforting so it will be easy for you to advance to heavier weights without harming yourself. As soon as you get the power training two to three days a week for a few months, then it is ideal to take a glance at the “standards” for weight exercise.
There is another important thing that you must detect before you think about the numbers: the criteria depend on a one-rep maximum or the maximum quantity of weight an individual can lift in a particular repeat. You need to do a one-rep max test with the assistance of at least one finder and conduct various workout replays or sets before trying to lift your one-rep max. The chance of fatigue is the main cause because of which only well-trained people and athletes must risk one-rep max trials.
Women
As we know that, women’s upper torso power is evaluated to be approximately 0.56 the power of men. For instance, if you are a woman with 120 pounds weight then you need to multiply 0.56 by 70 to reach 39.2 pounds. According to Weis, beginners can lift about 60 percent while an intermediate professional’s objective must be between 80 and 85 percent of the criteria.
EndNote
As we know that the dumbbell biceps curl is excellent for performing each arm in seclusion when you want to improve the weight you are lifting. There is no need to bend back during the workout to help lift the bar if there is any need. The last and the most important thing that you must keep in your mind is that try to lift your back flat against a wall to understand how to bypass this.
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