Dumbbell Bicep Curl
Works the biceps.
- Primary muscles
- Biceps
- Secondary muscles
- Forearms
- Equipment
- Dumbbell
- Level
- Beginner
- Mechanic
- Isolation
- Force
- Pull
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.
- Repeat for the recommended amount of repetitions.
Track it
Log every set in Pensum. It keeps your best sets and estimates your one-rep max as you go. Estimate your 1RM now.
More Biceps exercises
- Alternate Hammer Curl Dumbbell
- Alternate Incline Dumbbell Curl Dumbbell
- Concentration Curls Dumbbell
- Cross Body Hammer Curl Dumbbell
- Dumbbell Alternate Bicep Curl Dumbbell
- Dumbbell Prone Incline Curl Dumbbell
- Flexor Incline Dumbbell Curls Dumbbell
- Hammer Curls Dumbbell