Animated GIF · Available via API
gif_boxDumbbell Biceps Curl
play_arrow Try via APItarget Target Muscle Groups
fitness_center Equipment
DumbbellCategory
strength
Mechanic
isolation
Cal/min
6.1
Force
pull
Dumbbell Biceps Curl is a beginner single-joint isolation pulling exercise targeting the Biceps in the Upper Arms region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Forearms.
list_alt Step-by-Step Instructions
Stand up straight with a dumbbell in each hand, palms facing forward and arms fully extended.
Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
Hold the contracted position for a brief pause as you squeeze your biceps.
Inhale and slowly begin to lower the dumbbells back to the starting position.
Repeat for the desired number of repetitions.
grid_view More Upper Arms Exercises
warning Common Mistakes
Using Momentum to Swing the Weight
Rocking the torso back and using hip drive to initiate the curl removes tension from the biceps and shifts stress to the lower back. Keep your upper arms pinned against your torso and lift under full muscular control.
Incomplete Range of Motion
Stopping short at the top or not fully extending at the bottom robs you of the full stretch and contraction. Lower the dumbbells until your arms are nearly straight at the bottom, and curl all the way up until your forearms are vertical.
Gripping Too Tightly
An excessively tight grip activates the forearm flexors and takes tension away from the biceps. Hold the dumbbell firmly but with relaxed forearms so the biceps remain the primary mover throughout each rep.
shuffle Variations & Progressions
Hammer Curl
A neutral (thumbs-up) grip shifts more work onto the brachialis and brachioradialis, building overall arm thickness and improving elbow flexion strength.
Incline Dumbbell Curl
Lying back on an incline bench places the upper arm behind the torso, stretching the long head of the biceps for a greater range of motion and a stronger peak contraction.
Concentration Curl
Seated with your elbow braced against your inner thigh, this isolation variation maximizes biceps peak contraction by eliminating all momentum and shoulder involvement.
Zottman Curl
Curl with a supinated grip, then rotate to a pronated grip at the top and lower slowly. This hybrid movement trains both the biceps on the way up and the forearm extensors on the eccentric.
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