Dumbbell Curl 6s · no sound

Dumbbell Curl

The standard standing dumbbell biceps curl — the most-used arm exercise in any program, anywhere.

Primary muscle
Biceps
Equipment
Dumbbell
Difficulty
Beginner
Movement
Isolation
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How to do it

  1. Stand tall with a dumbbell in each hand at your sides, palms facing forward.
  2. Set your feet shoulder-width apart, brace your core, and pull your shoulders back and down.
  3. Curl both dumbbells up toward your shoulders by bending at the elbows, keeping the upper arms pinned to your sides.
  4. Squeeze the biceps hard at the top with the dumbbells close to your shoulders for a brief pause.
  5. Lower the dumbbells slowly to full arm extension over 2 to 3 seconds.
  6. Reset at the bottom with the arms straight and the shoulders set, then repeat for reps.

Common mistakes

  • Swinging the torso back to throw the dumbbells up, which removes the biceps from the lift.
  • Letting the elbows drift forward on the way up, turning the curl into a partial front raise.
  • Cutting the range short at the bottom by never fully straightening the arms between reps.
  • Dropping the dumbbells fast on the way down and skipping the slow lowering phase where most growth lives.

Muscles worked

Primary
Biceps

Good to know

What muscles does the Dumbbell Curl work?
Mainly the biceps.
What equipment do you need for the Dumbbell Curl?
It uses dumbbells. Without it, the Backpack Curls and the Cable Bar Curl train the same muscles the same way.
Is the Dumbbell Curl good for beginners?
GymVim rates it beginner.

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