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.
Primary muscles
- Biceps
Secondary muscles
- Brachialis
- Brachioradialis
- Forearm Flexors
- Sets
- 3–4
- Reps
- 8–15
- Rest
- 60–90s
How to perform
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.
Keep the elbows close to your sides.
Curl the dumbbells up, rotating the palms to face up if starting neutral.
Squeeze the biceps at the top.
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.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.