Login or Create an account to set your gender preference.

Dumbbell Bicep Curl

Also Known As:

Exercise Data

Type: Strength Main Muscle Worked: Biceps Other Muscles: Forearms Equipment: Dumbbell Mechanics Type: Isolation Level: Beginner Sport: NoForce: Pull
Your Rating: Login to rate
9.0

Out of 10

Excellent

Exercise Rating Read Dumbbell Bicep Curl Reviews
SHARE Bookmark and Share

Dumbbell Bicep Curl Images

Dumbbell Bicep Curl
Click to enlarge
Dumbbell Bicep Curl
Click to enlarge

Dumbbell Bicep Curl Guide

Main Muscle: Biceps

  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

EZ-Bar Curl

Muscle Targeted: Biceps

9.0

Out of 10

7.9

Out of 10

Tips and Reviews - Login to rate

Thank you for rating this exercise

of people found this tip helpful

Tip: Dumbbell Bicep Curl

Exercise Rating
10/10

Jan 11, 2015 2:34 PM: is it ok if i set in this work out?

comment
Please login to rate this tip.

of people found this review helpful

Review: Dumbbell Bicep Curl

Exercise Rating
10/10

Nov 21, 2014 12:28 AM: Worked really well for me.

comment
Please login to rate this review.

of people found this tip helpful

Tip: Dumbbell Bicep Curl

Exercise Rating
5/10

Mar 13, 2014 11:42 AM: im a thin guy and been doing these for a while but haven't seen much results. i would appreciate any tips. maybe im just doing them wrong. help please.....

comment
Please login to rate this tip.

of people found this review helpful

Review: Dumbbell Bicep Curl

Exercise Rating
10/10

Mar 12, 2014 1:17 PM: Getting jacked.

comment
Please login to rate this review.

of people found this review helpful

Review: Dumbbell Bicep Curl

Exercise Rating
9/10

Jan 18, 2014 12:52 PM: Fabulous Fabulous arms!

comment
Please login to rate this review.

of people found this review helpful

Review: Dumbbell Bicep Curl

Exercise Rating
7/10

Jan 3, 2014 9:06 AM: i felt a great burn with the bicep workouts, i got good pumps, , i love this,,,

comment
Please login to rate this review.

of people found this review helpful

Review: Dumbbell Bicep Curl

Exercise Rating
10/10

Oct 3, 2013 9:16 PM: The pause in each rep is what I think is a very important part of this exercise.

comment
Please login to rate this review.

of people found this review helpful

Review: Dumbbell Bicep Curl

Exercise Rating
10/10

Sep 30, 2013 9:27 AM: stronger

comment
Please login to rate this review.

of people found this review helpful

Review: Dumbbell Bicep Curl

Exercise Rating
9/10

Aug 2, 2013 6:56 AM: Good, fun, pain. :-)

comment
Please login to rate this review.

of people found this review helpful

Review: Dumbbell Bicep Curl

Exercise Rating
10/10

Jun 18, 2013 6:19 PM: Good

comment
Please login to rate this review.