Dumbbell Bicep Curl
The classic arm builder. Isolate your biceps for size and strength with controlled curls.
Difficulty
beginner
Category
strength
Primary Muscles
Biceps
Equipment
Dumbbells
Secondary Muscles
Forearms, Brachialis
How to Perform
- Set up: Stand with a dumbbell in each hand, arms at your sides, palms facing forward.
- Curl: Keeping your elbows pinned to your sides, curl the dumbbells up towards your shoulders.
- Squeeze: At the top, squeeze your biceps hard for a moment.
- Lower: Slowly lower the dumbbells back to the starting position under full control.
Common Mistakes
- Swinging the weight — if you need momentum, the weight is too heavy
- Moving your elbows — keep them pinned to your sides throughout
- Rushing the eccentric — the lowering phase is where a lot of growth happens
Essential Equipment
| Equipment | Why You Need It | Our Pick | Review |
|---|---|---|---|
| Adjustable Dumbbells | Full range of weights for progressive overload | Powerblock Elite | Read Review |
Variations
- Hammer Curl
- Incline Curl
- Preacher Curl
- Concentration Curl
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