Dumbbell Bicep Curl

Setup

1. Stand tall with feet shoulder-width apart, holding a dumbbell in each hand, palms facing forward (supinated grip).
2. Keep your elbows tucked close to your sides.
3. Ensure your core is engaged and back is straight.

How to perform the Dumbbell Bicep Curl

1. Slowly curl the dumbbells upwards towards your shoulders, contracting your biceps.
2. Only your forearms should move; keep your upper arms stationary.
3. Squeeze your biceps at the top of the movement for a brief pause.
4. Slowly lower the dumbbells back to the starting position, maintaining control throughout the descent.
5. Fully extend your arms at the bottom, but avoid locking your elbows.

Trainer form cues

• Keep elbows fixed at your sides.
• Control the weight, avoid swinging.
• Squeeze your biceps at the top.
• Lower slowly for a full eccentric contraction.
• Maintain a stable torso throughout the movement.

Common mistakes

• Swinging the weight: Use a lighter weight and focus on strict form.
• Using momentum: Keep your core tight and elbows tucked.
• Not fully extending the arm: Ensure a complete range of motion to stretch the bicep.
• Flaring elbows out: Keep elbows close to your body to isolate the bicep.
• Rushing the negative: Control the descent to maximize muscle engagement.

Muscles worked

Primary: Biceps Brachii

Secondary: Brachialis, Brachioradialis

Recommended rep ranges

Breathing and tempo

Breathing: Exhale as you curl the weight up, and inhale as you lower the weight back down.

Tempo: 2-1-2-0

Dumbbell Bicep Curl FAQs