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