Biceps curl · Coached in Recomp

Dumbbell curl

The dumbbell curl is a beginner biceps curl exercise for your biceps, using dumbbells.

Main muscles
Biceps
Also works
Forearms
Equipment
Dumbbells
Level
Beginner
Dumbbell curl, starting position
Start
Dumbbell curl, end position
Finish

Setup

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

How to do it

  1. Curl the dumbbells up, keeping your elbows at your sides.
  2. Squeeze at the top.
  3. Lower all the way down slowly.

Coaching cues

  • Elbows pinned.
  • Full range: straight arms at the bottom.

Common mistakes

  • Swinging the body.
  • Elbows drifting forward.

Make it easier or harder

EasierBand curl HarderEZ-bar curl

Alternatives to the dumbbell curl

Band curl Resistance bands Cable curl Cable stack EZ-bar curl Ez bar Barbell Curl Barbell Cable Hammer Curls - Rope Attachment Cable Concentration Curls Dumbbell