How to do Dumbbell No Money Curls
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Dumbbell No Money Curls
Instructions for Proper Form
Focuses on the rotator cuff and biceps by externally rotating the shoulders at the top of a curl. This isolation movement enhances shoulder stability and helps prevent injuries, making it beneficial for those looking to strengthen shoulder muscles and improve posture.
- Stand upright with your feet hip width apart while grabbing a pair of dumbbells with your palms facing in and resting the dumbbells next to your hips. Bend your elbows to raise the dumbbells upward and away from your body as if you were throwing them behind you keeping your palms facing in and elbows next to your torso. Controllably return to the starting position.
Weight & 1 Rep Max Calculator
Average Dumbbell No Money Curls standards by male, female, weight, age and height
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Alternatives & Variations to Dumbbell No Money Curls
1. Dumbbell Wide Curls
70 mSCORESWAPPED 389 TIMESIsolation exercise targeting the biceps with arms flared outwards. This variation alters the tension on the biceps, stimulating muscle growth in unique ways, and is beneficial for those looking to widen their bicep appearance.
2. Hammer Curls
99.2 mSCORESWAPPED 364 TIMESSimilar to other curls, this isolation exercise targets the biceps. Unlike the standard Dumbbell Bicep Curl, this variation rotates your wrist into a more natural position. This rotation also help to emphasize the long head of the bicep. This is a great exercise for adding some variety to your curls as well as developing functional strength and building muscle mass.
3. Dumbbell Bicep Curl
99.6 mSCORESWAPPED 276 TIMESThis exercise is one of the most common isolation, biceps exercises out there. Dumbbells help prevent compensating for strength imbalances, as well as allows plenty of freedom in your range of motion. This is a staple exercise in most workouts, and is a great way to build strength and muscle mass in your biceps.
4. Waiter Curls
85.5 mSCORESWAPPED 187 TIMESMimics holding a tray, focusing on the biceps with palms up and elbows tight. This isolation exercise enhances stability and muscle control, leading to improved arm aesthetics and strength, making it ideal for those focusing on bicep shape and functional grip strength.
5. Cross Body Hammer Curls
95.4 mSCORESWAPPED 149 TIMESCross Body Hammer Curls are a variation on the more standard Hammer Curl. Like other variations this is an isolation exercise that targets the biceps. Unlike many other Hammer Curl variations, this exercises has you bring the weight across your body instead of straight up and down.
6. Concentration Curl
91.3 mSCORESWAPPED 113 TIMESConcentration Curl is an isolation exercise that targets the biceps with a high degree of focus. Seated with legs spread, you rest one arm against the same-side thigh and curl a dumbbell from a fully extended arm position to full contraction, keeping the elbow stationary. This position minimizes the involvement of other muscles, ensuring the bicep is fully engaged throughout the movement. Concentration Curls are effective for increasing bicep strength and enhancing muscle definition. They allow for precise form control and can help identify and correct imbalances between arms.
7. Biceps Curl To Shoulder Press
87.8 mSCORESWAPPED 108 TIMESA compound exercise that combines a biceps curl with a shoulder press, targeting the biceps, shoulders, and triceps. This movement not only enhances arm strength but also contributes to upper body muscular endurance. Perfect for individuals seeking to maximize their workout efficiency by engaging multiple muscle groups simultaneously, improving both arm aesthetics and shoulder stability.
8. Dumbbell Drag Curl
67.8 mSCORESWAPPED 96 TIMESFocuses on the long head of the biceps by dragging the dumbbells up the body. This isolation exercise enhances bicep peak and minimizes shoulder involvement, perfect for those aiming to enhance the visual impact of their biceps.
9. Zottman Curl
66.8 mSCORESWAPPED 89 TIMESCombines a standard curl with a reverse curl in one motion, targeting biceps, brachialis, and forearm muscles. This isolation exercise improves grip strength and increases muscle challenge by alternating grips, offering a comprehensive arm workout that engages multiple muscle groups effectively.
10. Seated Dumbbell Curl
98 mSCORESWAPPED 78 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of dumbbells helps prevent compensating for strength discrepancies between sides, as well as not restricting range of motion. Performing curls from a seated position also helps to prevent cheating by swaying your body to assist in raising the weight.