Arms · Dumbbell · Isolation · Beginner
Dumbbell Bicep Curl
PrimarySecondary
- Main muscles
- Biceps
- Also working
- Forearms
How to do it
- Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
- Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
- Then, inhale and slowly begin to lower the dumbbells back to the starting position.
Swaps on other equipment
Each has the biceps as its main muscle and is also a pull, on a different piece of equipment.
Other bicep exercises
- Cross Body Hammer Curl · Dumbbell
- Drag Curl · Barbell
- Dumbbell Alternate Bicep Curl · Dumbbell
- Dumbbell Prone Incline Curl · Dumbbell
- EZ-Bar Curl · EZ Bar
- Flexor Incline Dumbbell Curls · Dumbbell
Steps and photos from the public-domain Free Exercise DB, not individually reviewed. How this site is put together · Report a mistake