The dumbbell biceps curl is the most common bicep exercise in all of strength training. Standing with a dumbbell in each hand, you curl the dumbbells up to shoulder level by bending only at the elbows. The independent dumbbells allow a natural wrist supination and a longer range of motion than a barbell, making it the foundational bicep mass builder.
Muscle Group
Biceps, Upper Arms
Equipment Required
Dumbbell
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Builds the biceps brachii effectively with simple equipment
- Independent dumbbells correct left-right strength imbalances
- Allows wrist supination for full bicep peak contraction
- Easy to learn and perform with strict form
- Works at home with a single pair of dumbbells
- Easy to progress with small weight increments
How to perform
- Stand tall with feet hip-width apart, holding a dumbbell in each hand at your sides with palms facing your body.
- Pull your shoulders back and brace your core. Pin your elbows against your sides.
- Curl both dumbbells up by bending at the elbows. As you curl, rotate your wrists outward so your palms face your shoulders at the top.
- Continue until the dumbbells reach shoulder height with palms facing fully forward. Squeeze your biceps for one second at the top.
- Lower the dumbbells under control over a count of two seconds, rotating your wrists back to neutral as you descend.
- Fully extend your arms at the bottom before the next rep. Do not stop short of lockout.
- Keep your elbows pinned to your sides the entire time. Do not swing or use momentum.
- Repeat for the desired number of reps.