How to Do Dumbbell Bicep Curl
Step-by-step instructions, muscles worked and workouts that use the dumbbell bicep curl.
| Main muscles | Biceps |
| Also works | Forearms |
| Equipment | Dumbbell |
| Level | Beginner |
| Type | Strength |
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.
Form tips
- Start light and own the movement before adding weight.
- Control the lowering phase — don't drop into it.
- Keep breathing; exhale on the hardest part.
- Stop if you feel sharp pain (different from muscle burn).
Workouts with this exercise
Dumbbell Arms Workout for Beginners5 exercises · about 31 min · DumbbellGym Arms Workout for Beginners5 exercises · about 31 min · GymDumbbell Upper Body Workout for Beginners5 exercises · about 31 min · DumbbellGym Upper Body Workout for Beginners5 exercises · about 31 min · GymPull Day WorkoutFrom our videos
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Gear for this exercise
Adjustable dumbbellsA full home gym in one small space.See it on Amazon →
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