What are the best dumbbell curls for widening the arms and not just increasing bicep size

Bodybuilders often focus on building up the biceps, but this can lead to an imbalance in the arms. To get a more proportional look, it's important to also focus on the triceps and forearms. One of the best ways to do this is with dumbbell curls.

Hammer curls: This variation targets the brachialis muscle, which is located on the outside of the upper arm. When you do hammer curls, hold the dumbbells with a neutral grip (palms facing each other) and curl them up to your shoulders.

Incline dumbbell curls: This variation targets the long head of the triceps, which is located on the back of the upper arm. When you do incline dumbbell curls, sit on an incline bench with a dumbbell in each hand. Curl the dumbbells up to your shoulders, keeping your elbows close to your body.

Triceps extensions: This variation targets the triceps as a whole. When you do triceps extensions, stand with your feet shoulder-width apart and hold a dumbbell in each hand. Extend your arms overhead, then bend your elbows to lower the dumbbells down behind your head.

Forearm curls: This variation targets the muscles in the forearms. When you do forearm curls, sit with your feet flat on the floor and hold a dumbbell in each hand. Curl the dumbbells up towards your shoulders, keeping your wrists straight.

By incorporating these variations into your workout routine, you can build up the muscles in your arms evenly, giving you a more proportional look.

What is the best way to grip the dumbbells when doing dumbbell curls?
- Hold the dumbbells with a neutral grip (palms facing each other) for hammer curls, and with a supinated grip (palms facing up) for other variations.
How many sets and reps should I do for each variation?
- Aim for 3-4 sets of 8-12 reps for each variation.
How often should I do dumbbell curls?
- Incorporate dumbbell curls into your workout routine 2-3 times per week.
What other exercises can I do to widen my arms?
- Try tricep pushdowns, overhead tricep extensions, and dips.
What are the best dumbbells for arm workouts?
- Look for dumbbells with a comfortable grip and a weight that is challenging but not too heavy.