Dumbbell Bicep Curl
Equipment Needed
About This Exercise
An isolation exercise that targets the biceps.
How to Perform
- 1
Setup
Stand with feet shoulder-width apart, holding a dumbbell in each hand with arms fully extended and palms facing forward (supinated grip).
- 2
Curl Up
Keeping your upper arms stationary and elbows close to your sides, curl the dumbbells upward by contracting your biceps.
- 3
Top Position
Squeeze your biceps at the top of the movement when the dumbbells are near shoulder height.
- 4
Lower
Slowly lower the dumbbells back to the fully extended starting position with control.
Form Tips
- •Keep elbows at sides throughout the movement
- •Full range of motion — extend fully at the bottom
- •Control the descent — no dropping the weight
- •Stand tall with core engaged
Common Mistakes to Avoid
- •Using body momentum to swing the dumbbells up
- •Letting elbows drift forward
- •Cutting the range of motion short
- •Leaning back to compensate for heavy weight
Muscles Worked
Primary
Secondary
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