Dumbbell Biceps Curl

Stand with your feet hip-width apart, holding dumbbells at your sides, palms facing forward. Curl the weights up by bending your elbows, keeping them close to your torso. Pause and squeeze at the top, then lower slowly. Don’t swing or use your back.

BICEPS · PULL

How it is executed

Stand with your feet hip-width apart, holding dumbbells at your sides, palms facing forward.
Curl the weights up by bending your elbows, keeping them close to your torso.
Pause and squeeze at the top, then lower slowly.
Don’t swing or use your back.

Muscles worked: Biceps
Primary muscle: Biceps
Equipment: Dumbbell
Movement pattern: Pull
Difficulty: Intermediate
What it is for: StrengthHypertrophy

Watch the full tutorial

Variations and substitutions

Barbell 21sBarbell Dumbbell 21sDumbbell Bayesian CurlCable Dumbbell Concentration CurlDumbbell Barbell Biceps CurlBarbell EZ Bar Biceps CurlEZ bar

Biceps exercises Dumbbell exercises Back to the library

Program your clients' routines from these exercises, without the spreadsheet.