Dumbbell Biceps Curl
- Pattern
- Isolation
- Level
- Beginner
- Equipment
- Dumbbell
- Primary muscles
- Biceps
How to do the Dumbbell Biceps Curl
The dumbbell biceps curl is a simple arm exercise that strengthens the front of your upper arm. It targets your biceps, the muscles that bend your elbows and help you pull things toward you.
Stand tall with a dumbbell in each hand, feet about hip-width apart. Let your arms hang straight down at your sides with your palms facing forward. Keep your shoulders back, chest up, and elbows tucked in close to your ribs.
Bend your elbows and curl the dumbbells up toward your shoulders. Keep your upper arms still and your wrists straight. Lower the dumbbells slowly back to the starting position with control.
Exhale as you curl up and inhale as you lower down. Keep your core gently tight throughout the movement. To make it easier, perform the curl seated with your back supported. To make it harder, slow down the lowering phase or alternate arms.
Common faults & fixes
Fault: Swinging the weights or arching your back to lift them. Fix: Stand tall, brace your core, and keep your elbows pinned at your sides. If you cannot lift without swaying, use lighter dumbbells.
Fault: Letting your elbows drift forward or away from your body. Fix: Imagine your upper arms are locked against your ribs. Only your forearms should move during the curl.
Fault: Dropping the weights quickly without control. Fix: Take about twice as long to lower the dumbbells as you do to lift them.
Also known as: biceps curl, db curl, dumbbell curl, curls, db biceps curl, alternating db curl, incline dumbbell curl, dumbbell bicep curl, db bicep curl