Limcogito Toolbox

Dumbbell Bicep Curl

The dumbbell curl trains each arm separately and lets the wrists rotate naturally. It is easy to learn at any level.

Primary muscles
Biceps
Secondary muscles
Forearms
Equipment
Dumbbells
Level
Beginner
Category
Strength

Photos

Dumbbell Bicep Curl - step 1Dumbbell Bicep Curl - step 2

Instructions

  1. 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.
  2. 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.
  3. Then, inhale and slowly begin to lower the dumbbells back to the starting position.
  4. Repeat for the recommended amount of repetitions.

Exercise data and photos from free-exercise-db (Unlicense).