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BicepsBeginner

Dumbbell Curl

How to do it

  1. 1

    Stand with a dumbbell in each hand, palms facing forward.

  2. 2

    Keep your upper arms still at your sides.

  3. 3

    Curl one or both dumbbells up, turning the pinky slightly upward at the top.

  4. 4

    Lower slowly to full extension.

Common mistakes

  • Rotating the torso to help the lift.
  • Cutting the range short at the bottom.

Tips

  • Alternating arms lets you focus on each side.
  • Squeeze the biceps hard at the top.

Alternatives

Barbell Curl

Hammer Curl

Cable Curl

EZ-Bar Curl

Incline Dumbbell Curl

EZ-Bar Preacher Curl

More biceps exercises

Resistance Band Curl

Chin-Up

Concentration Curl

Workout plans

Arm Workout (Biceps & Triceps)

Curls and triceps extensions in different positions to train every head of the arm muscles.

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Estimate your 1RM and training loads.

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Useful for this

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  • Editorial pick

    Adjustable dumbbells

    A full weight rack in the space of two dumbbells.

    View options ↗

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