Dumbbell Biceps Curl

Dumbbell Biceps Curl


This exercise involves holding a dumbbell in each hand and curling the weight up towards the shoulders, targeting the biceps muscles. It is a popular exercise for building arm strength and size.

Muscle Group

Equipment Required

Dumbbell Biceps Curl Instructions

  1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing forward.
  2. Keep your elbows close to your sides and slowly lift the dumbbells towards your shoulders, while exhaling.
  3. Pause for a moment at the top of the movement, then slowly lower the dumbbells back down to the starting position, while inhaling.
  4. Repeat for the desired number of repetitions.

Dumbbell Biceps Curl Form & Visual

Dumbbell Biceps Curl

Dumbbell Biceps Curl Benefits

  • Increases bicep strength and size
  • Improves grip strength
  • Targets the biceps brachii muscle
  • Can be done with a variety of weights and equipment
  • Can be easily modified for different fitness levels
  • Helps to improve overall upper body strength and aesthetics

Dumbbell Biceps Curl Muscles Worked

  • Biceps brachii
  • Brachialis
  • Brachioradialis

Dumbbell Biceps Curl Variations & Alternatives

  • Hammer Curl
  • Concentration Curl
  • Preacher Curl
  • Reverse Curl
  • Spider Curl