DB Bicep Curl

How to Perform

1. Start with dumbbells at your sides, palms facing your thighs
2. As you curl up, supinate (rotate palms up) to face the ceiling at the top
3. Squeeze the biceps hard at the top for 1 second
4. Lower with control over 2-3 seconds, rotating back to neutral at the bottom

Tips

• Supinate (rotate palms upward) as you curl — this rotation fully activates both heads of the bicep
• No dumbbells? Cable curls with a rotating handle or resistance band curls provide similar freedom of movement
• Use a 2 second curl with supination and a 3 second controlled descent — rushing the negative wastes the best part of the rep
• Swinging the dumbbells and letting your shoulders roll forward is the most common mistake — keep your torso upright and still
• Squeeze the peak of your bicep hard at the top — you should see and feel the muscle bunch up near the top of the arm

Essential Equipment

Equipment	Why You Need It	Our Pick	Review
Adjustable Dumbbells	Full range of weights for progressive overload	Powerblock Elite	Read Review