Dumbbell Bicep Curl
How to do it
- Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
- Now, keeping the 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.
- Then, inhale and slowly begin to lower the dumbbells back to the starting position.
- Repeat for the recommended amount of repetitions.
Quick answers
- What muscles does the Dumbbell Bicep Curl work?
- Mainly the biceps, with help from the forearms.
- What equipment do I need?
- Dumbbell.
- Is it good for beginners?
- Yes, it is rated beginner level.
- How do I track progress on it?
- Log each set and beat the weight or reps from last time. Liftrung shows your last set beside the next one and estimates your one-rep max from your sets.
More biceps exercises
- Alternate Hammer Curl
- Alternate Incline Dumbbell Curl
- Concentration Curls
- Cross Body Hammer Curl
- Dumbbell Alternate Bicep Curl
- Dumbbell Prone Incline Curl
Exercise descriptions: free-exercise-db, public domain.