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Exercises/Dumbbell Bicep Curl
BicepsBeginner

Dumbbell Bicep Curl

Curling a dumbbell in each hand from the thighs to the shoulders, turning the palms up. A versatile staple for biceps size and strength.

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Primary muscles

  • Biceps

Secondary muscles

  • Brachialis
  • Brachioradialis
  • Forearm Flexors
Sets
3–4
Reps
8–15
Rest
60–90s

How to perform

Dumbbell Bicep Curl movement

Main muscles working (thicker lines)

Starting position

Stand tall with a dumbbell in each hand, arms extended at your sides, palms facing forward or in.

  1. 1

    Keep the elbows close to your sides.

  2. 2

    Curl the dumbbells up, rotating the palms to face up if starting neutral.

  3. 3

    Squeeze the biceps at the top.

  4. 4

    Lower slowly to full extension. Curl both arms together or alternate.

Breathing: Exhale as you curl, inhale as you lower.

Coaching tips

  • Pinkies turn up

  • Elbows still

  • Slow on the way down

Common mistakes

  • Swinging the body

  • Elbows drifting forward or back

  • Not fully extending the arms

Safety notes

  • Choose a weight you can lower under control without jerking.

Details

Body parts
Arms · Upper Body
Equipment
Dumbbell
Movement
Isolation · Flexion
Exercise type
Isolation
Training goals
Muscle Growth · Strength · General Fitness

Sets, reps and rest are general guidance — adjust to your goals and experience.

Alternatives

  • Barbell CurlBeginner→
  • Cable CurlBeginner→
  • Resistance Band CurlBeginner→

Harder Variations

  • Concentration CurlBeginner→

Variations

  • Dumbbell Inner Biceps CurlBeginner→
  • Hammer CurlBeginner→
  • Incline Dumbbell CurlIntermediate→
  • Zottman CurlIntermediate→

Similar Exercises

  • Single-Arm Cable CurlBeginner→
  • Supine Dumbbell CurlIntermediate→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.