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Dumbbell Bicep Curl

Also Known As:

Exercise Data

Type: Strength Main Muscle Worked: Biceps Equipment: Dumbbell Level: Beginner
8.9

Out of 10

Excellent

Exercise Rating    
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Dumbbell Bicep Curl Images

Dumbbell Bicep Curl
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Dumbbell Bicep Curl
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Guide

Main Muscle:

  1. 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.
  2. 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.
  3. Then, inhale and slowly begin to lower the dumbbells back to the starting position.
  4. Repeat for the recommended amount of repetitions.

Variations: There are many possible variations for this movement. For instance, you can perform the exercise sitting down on a bench with or without back support and you can also perform it by alternating arms; first lift the right arm for one repetition, then the left, then the right, etc.

You can also do the exercise starting with both palms of the hands facing the torso and then rotating forward as the movement is performed. At the top of the movement the palms should face forward and the small finger should be higher than the thumb for a peak contraction.

Alternative Exercises For Dumbbell Bicep Curl

Barbell Curl

Muscle Targeted: Biceps

9.0

Out of 10

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EZ-Bar Curl

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9.1

Out of 10

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Out of 10

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