Dumbbell Bicep Curl
How to do the Dumbbell Bicep Curl with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Biceps
Forearms
Dumbbell
How to do the Dumbbell Bicep Curl
- 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.
Log it, see it on your body.
Every Dumbbell Bicep Curl set you log feeds Ascend's anatomy heatmap, so your biceps volume is visible at a glance, and counts toward your bodyweight-strength tier.
More biceps exercises
Dumbbell Bicep Curl: common questions
What muscles does the Dumbbell Bicep Curl work?
The Dumbbell Bicep Curl primarily works the Biceps. It also recruits the Forearms as supporting muscles.
Is the Dumbbell Bicep Curl suitable for beginners?
Yes. The Dumbbell Bicep Curl is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Dumbbell Bicep Curl?
To do the Dumbbell Bicep Curl you'll need a dumbbell.
Is the Dumbbell Bicep Curl a compound or isolation exercise?
The Dumbbell Bicep Curl is an isolation exercise, it targets the biceps through a single joint, which makes it useful for focused, targeted work.
How do I do the Dumbbell Bicep Curl with correct form?
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. Follow the full step-by-step above for the complete movement.
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