Dumbbell Biceps Curl
A dumbbell curl bends the elbow against resistance to work the biceps on the front of the upper arm, with some help from the forearm muscles.
How it moves
Arms straight, palms forwardBiceps working. A simplified figure, not a full form check.
- Main muscle
- Biceps
- Also works
- Forearms
- Equipment
- Dumbbells
- Level
- Beginner
- Where to start
- 2 to 3 sets of 8 to 15 reps
Written by WellPath FusionLast updated · Published
- Stand tall. Hold a dumbbell in each hand at your sides, palms facing forward.
- Fix your elbows. Keep your elbows close to your sides. They stay in place for the whole rep.
- Curl up. Bend your elbows to bring the dumbbells up towards your shoulders.
- Squeeze. Pause for a moment at the top.
- Lower fully. Lower the dumbbells slowly until your arms are straight again.
What are the most common mistakes?
- Swinging the body. If you lean back to lift the weight, it is too heavy.
- Elbows drifting forward. Keep them by your sides so the biceps do the work.
- Not straightening the arms. Lower all the way down each rep.
How can you make it easier or harder?
Make it easier
Curl one arm at a time, or use lighter dumbbells.
Make it harder
Lower each rep over three seconds.
Stop if you feel sharp pain, dizziness or chest discomfort. If you have a heart condition, are pregnant, have had recent surgery or have an injury, check with a doctor or physiotherapist before starting a new exercise.
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