There are a few different types of dumbbell (DB) curls. Standard curls are holding the DB in a relaxed grip with your palms facing away from your body. Then move it upward in a smooth arc toward the shoulder on the same side. Then lower the DB back to the relaxed and resting position. This movement is for the arms and your body shouldn’t be swaying with the DB.
It is also possible to do this with no weights at all. The position and movement is the same. Hands open and bring them up to the shoulder and at the top of the movement, squeeze the muscles in your upper arm. Like you would do if you showing off the muscles that will start developing when you continue your practice.
They can be done from a standing position (stand tall, tuck your butt, chest up, shoulders squared) or from a seated position (again with chest up, straightened back, and squared shoulders). If you find yourself swaying in the standing position you can lower the weight so you don’t need to engage your torso in the movement, or sit down on a seat without arms.
That’s a basic curl but there are many different things you can do with this basic movement and some will be discussed at a later time.
If you don’t have any DBs handy, you can do this with cans. You can fill or partially fill a plastic gallon water or milk container. There are some options. I’ve tried multiple cans in a plastic bag with less than stellar results.
If you are looking at buying some DBs I have some suggestions. They come coated with rubber, vinyl, or neoprene. These have some advantages. They protect surfaces and have a good grip. The metal ones come with a smooth or roughened grip. Each has an advantage – the smooth doesn’t scratch up your hands if you have delicate skin and the roughened grip lessens slip. The head, or weight part, of a DB can be round or hexagonal. I have no idea what the advantage of the round head is. I would highly suggest you get a hex head because there are things to do with a DB that include not rolling around as you use it.
I also own some plastic filled with what I assume is sand DBs.
A DB weight can range from 1 pound to ludicrously heavy. If you are wanting to buy some equipment, I would recommend you try stuff out in person. Walmart or Dick’s Sporting Goods have lots of equipment on the shelves where you can try out different weights. You don’t want to purchase something so light it is meaningless but you also don’t want something so heavy you can use it – yet.
Yet – that is both wonderful and less than wonderful. If you persist, you get better. And then you want bigger weights to work with. Each workout should begin with a warm-up session to get your body ready to do hard things. Once you have gotten stronger, you can always use your lighter weights as part of your warm-up routine.
If you have access to a gym though a program such as Silver Sneakers or Renew Active, where gym memberships are paid for by insurance companies (and they do this because we are cheaper when we are healthy, not for altruism), you can go there and use their equipment without having to buy anything. Many insurance companies offer this perk. This is available to people over the age of 65 and for some with disabilities. It is something to look into if you are interested in having access to a full range of equipment.
Crunch Fitness has a basic membership for $10 a month while Planet Fitness starts at $15. Your local YMCA may also have a program you would find helpful. Having said that – do NOT sign up for any membership that costs money until you find out if you really enjoy the struggle and will use whatever you buy. The benefits are there only if you actually use it.
As always, the key is to
Stay balanced.
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