Dumbbell Bicep Curl
Auto DetectedDumbbell bicep curl isolates the biceps brachii for arm hypertrophy and strength; stand with supinated grip and curl weights to shoulders while keeping elbows fixed.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Beginner
Primary Muscle Groups
Biceps
Secondary Muscles
Forearms, 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, Brachialis
Forearms
5/10Flexors
Shoulders
3/10Anterior Delts
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart, knees slightly bent. Hold dumbbells at sides with palms facing forward, arms extended, core engaged, and shoulders back.
- Keep upper arms stationary and elbows close to torso.
- Exhale and curl dumbbells toward shoulders by bending elbows.
- Squeeze biceps at top and pause briefly.
- Inhale and lower dumbbells slowly to full arm extension.
- Repeat for desired reps, maintaining control.
Coaching Tips
Form Cues
- Elbows pinned to sides
- Squeeze at the top
- Control the descent
- No swinging
- Palms up throughout
Breathing
Inhale during the lowering phase; exhale as you curl the weights up. Brace core throughout.
Tempo
3-1-1
Range of Motion
Lower until arms are fully extended with elbows soft; curl until dumbbells reach shoulder height without touching shoulders.
Safety
Safety Notes
- Start with light weights to master form
- Avoid if acute elbow pain present
- Use mirror to check form
- Warm up elbows and shoulders first
Spotting
Spotting not required; self-spot by reducing weight if form breaks.
Common Mistakes
- Swinging body for momentum
- Flaring elbows forward
- Dropping weights quickly
- Incomplete range at bottom
- Shrugging shoulders
When to Avoid
- Acute elbow tendonitis
- Shoulder impingement
- Wrist injuries
Flexibility Needed
- Full elbow extension
- Shoulder flexion to 90 degrees
Build Up First
- Basic grip strength
- Understanding of controlled movement
Also known as
Standing Dumbbell Curl, DB Bicep Curl, Alternating Bicep Curl, Seated Dumbbell Curl
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