Dumbbell biceps curl

Main muscle🎯 Biceps
Equipment🧰 Dumbbell
Area💪 Arms
step by step6

How to do it step by step

  1. Stand up straight with a dumbbell in each hand, palms facing forward and arms fully extended.
  2. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
  3. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
  4. Hold the contracted position for a brief pause as you squeeze your biceps.
  5. Inhale and slowly begin to lower the dumbbells back to the starting position.
  6. Repeat for the desired number of repetitions.

Similar exercises

Dumbbell seated shoulder pressBarbell curlDumbbell hammer curlBarbell preacher curlDumbbell preacher curlDumbbell concentration curl

Before you load the bar

Start with no weight, or very light, until the movement feels automatic. If you feel joint pain (not muscle burn), stop. This is informational content and does not replace a coach or a healthcare professional.

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