Dumbbell Biceps Curl With Arm Blaster

Muscles worked

Setup

1. Adjust the strap of the arm blaster so the metal plate sits across your chest and your elbows rest securely in the curved cradles.
2. Stand with feet shoulder-width apart and hold a dumbbell in each hand using an underhand (supinated) grip.
3. Position your elbows firmly against the pads of the arm blaster, ensuring they are slightly in front of your torso.

How to do it

1. Exhale as you curl the dumbbells toward your shoulders, keeping your elbows glued to the blaster pads.
2. Squeeze your biceps hard at the top of the movement for a one-second pause.
3. Inhale as you slowly lower the weights back to the starting position with a controlled 3-second eccentric phase.
4. Maintain a slight bend in the elbows at the bottom to keep tension on the muscle.

Form checklist

• Keep your elbows pinned to the blaster pads; do not let them slide out or lift off.
• Maintain a neutral spine and avoid leaning back or swinging your torso to move the weight.
• Keep your wrists straight and strong, avoiding any curling of the wrists toward the forearms.
• Ensure a full range of motion by fully extending your arms at the bottom of each rep.

Pro tips

• Rotate your pinkies toward the ceiling at the top of the curl to maximize biceps supination and peak contraction.
• Focus on 'pulling' the weight with your biceps rather than just moving your hands toward your shoulders to enhance the mind-muscle connection.

Make it harder

• Implement a 5-second eccentric (lowering) phase to significantly increase time under tension.
• Add a 2-second isometric hold at the 90-degree midpoint of each repetition.

Frequently asked

What muscles does the dumbbell biceps curl with arm blaster work?

The dumbbell biceps curl with arm blaster primarily targets the biceps, and also works the forearms as secondary muscles.

What equipment do you need for the dumbbell biceps curl with arm blaster?

The dumbbell biceps curl with arm blaster uses dumbbell.

Is the dumbbell biceps curl with arm blaster good for beginners?

The dumbbell biceps curl with arm blaster is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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