Dumbbell Bicep Curl
Auto DetectedA classic isolation exercise using dumbbells that targets the biceps brachii for maximal hypertrophy and strength development in the elbow flexors.
About Exercise
Equipment
Dumbbells
Difficulty
1/5 • Beginner
Primary Muscle Groups
Biceps
Secondary Muscles
Forearms
Accessory Muscles
Shoulders
Popularity Score
10
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapBiceps
10/10Long Head, Short Head
Forearms
4/10Flexors
Shoulders
2/10Anterior Delts
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Shorter rest periods are suitable for maximizing hypertrophy.
How to Perform
Stand tall with feet shoulder-width apart, holding a dumbbell in each hand at your sides. Ensure palms face forward in a supinated grip with arms fully extended.
- Keep your elbows tucked tightly against your sides and curl the dumbbells toward your shoulders.
- Squeeze the biceps forcefully at the top of the movement when they are fully contracted.
- Slowly and with complete control, lower the dumbbells back to the starting position.
- Maintain tension throughout the entire descent until the arms are fully extended.
Coaching Tips
Form Cues
- Elbows pinned to sides.
- Squeeze biceps hard.
- Control the descent.
- Avoid swinging.
- Chest up and stable.
Breathing
Inhale as you lower the weights (eccentric); exhale as you curl the weights (concentric), maintaining core bracing.
Tempo
3-0-1
Range of Motion
Curl the dumbbells until the biceps are fully contracted near the shoulder, and lower until the elbows are fully extended.
Safety
Safety Notes
- Use a manageable weight to prevent excessive lower back strain.
- Avoid hyperextending the elbow at the bottom of the movement.
Spotting
Not recommended; use lighter weight or switch to machine curls if movement integrity fails.
Common Mistakes
- Using momentum or swinging the torso.
- Allowing the elbows to drift forward.
- Dropping the weight too quickly on the eccentric.
When to Avoid
- Acute elbow tendonitis or wrist pain.
Flexibility Needed
- Full active elbow extension.
Build Up First
- Basic grip strength competency.
Also known as
Dumbbell Curls, Standing Dumbbell Curl, Biceps Curl
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