Dumbbell Bicep Curl

How to Dumbbell Bicep Curl

Dumbbell bicep curls are an excellent isolation movement to help strengthen and tone your biceps. There are several different variations, but their primary focus is to target the bicep muscles.


: Arms (Biceps)


: Beginner


: Dumbbells


: Strength, Toning

How to do Dumbbell Bicep Curls:

Start Seated Dumbbell Curls Exercise

Dumbbell Bicep Curl Finish

  1. Select dumbbells. Dumbbell curls can be done standing, seated or seated with back support. Hold the dumbbells on each side with palms facing inward, close to your torso.
  2. Holding the upper arm stationary, curl the weight upward and rotate your wrists in as the dumbbells come closer to your body. Your palms should face towards you at the end of each movement.
  3. Pause at the top, squeezing your bicep during each contraction. The dumbbells should stop at shoulder height, and only your forearm should move during this exercise.
  4. Lower the dumbbells back to your sides, with the palms in their original position. You can do one arm at a time, rotate back and forth or do both arms simultaneously.
  5. Repeat for the recommended number of repetitions.

Demonstration Video:

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