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Exercise guide

Dumbbell Bicep Curl

An isolation exercise targeting the biceps.

What this exercise works

Muscles
biceps brachii · brachialis · forearm flexors
Goals
hypertrophy
Equipment
Dumbbells
Category
Strength
Difficulty
beginner

Demonstration

Dumbbell Bicep Curl Step 1

Step 1

Dumbbell Bicep Curl Step 2

Step 2

How to perform the movement

  1. Stand holding dumbbells at your sides, palms forward.
  2. Curl the weights up toward your shoulders.
  3. Squeeze at the top, then lower under control.
  4. Repeat.

Technique cues and common mistakes

  • Keep your elbows pinned to your sides.
  • Avoid swinging the weights.

This is general movement information. It is not medical advice or an individual prescription.

From guide to workout

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