Dumbbell Biceps Curl

Dumbbell biceps curls are an effective exercise to build and strengthen your biceps. You will need a pair of dumbbells. Here are the steps:

Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an underhand grip (palms facing forward). Your arms should be fully extended by your sides.
Keeping your elbows close to your torso, curl the dumbbells up towards your shoulders by contracting your biceps. Do not swing your arms or use your back to lift the weights.
Continue lifting until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief second and squeeze your biceps.
Slowly lower the dumbbells back to the starting position, keeping tension on your biceps throughout the movement.
Repeat for the desired number of repetitions.

Introduction

The dumbbell biceps curl is a resistance training exercise that primarily targets the biceps brachii muscle in the upper arm. It helps build strength, size, and definition in this area, enhancing overall arm and upper body aesthetics. Effective for those seeking to improve their arm strength or achieve a toned, muscular appearance, dumbbell biceps curls can be easily integrated into a variety of workout routines.

Muscles Worked

Primary: Biceps Brachii (bicep) and Brachialis (upper arm flexor)
Secondary: Brachioradialis (forearm flexor), Forearm Flexors (wrist flexion), and Deltoid (shoulder)

How to Do It (Step-by-Step)

Stand with feet shoulder-width apart, holding a dumbbell in each hand with an underhand grip and arms fully extended.
Curl the weights while keeping elbows stationary, contracting biceps to lift the dumbbells up towards your shoulders.
Maintain control throughout the movement, focusing on flexing the bicep during the concentric phase (raising the weight), and lowering the weights with a slow, controlled motion.

Tip: Keep your core engaged and avoid swinging or using momentum to lift the dumbbells. This ensures that you target the biceps effectively while also reducing the risk of injury.

Rep & Rest Guidelines

Strength: 4–6 reps, 2–3 min rest
Hypertrophy: 8–12 reps, 60–90 sec rest
Endurance: 12–20 reps, 30–60 sec rest

Train smarter with Auto Progression and stay focused with the Rest Timer!

Form Tips

Maintain a neutral grip (palms facing forward) when holding the dumbbells to reduce strain on your wrists.
Keep your elbows stationary and close to your torso during the exercise to isolate your biceps and avoid using momentum.
Lower the weight slowly and controlled, flexing the biceps at the bottom of the movement before curling back up.

When to Use It

Targeting bicep peak development during an upper body workout
Enhancing forearm grip strength in a functional fitness routine
Focusing on isolation for biceps growth during a body part-specific session
Review and track your workout progress with Workout History

Dumbbell Biceps Curl - Frequently Asked Questions

Optimize your training with these common questions about dumbbell biceps curl.

The primary muscle worked is the biceps brachii, while secondary muscles include the brachioradialis and forearm flexors.

Aim for 3-4 sets of 8-12 repetitions per set, adjusting based on your fitness level and goals.

Use an underhand or supinated grip (palms facing up) to target the biceps effectively.

Yes, always use a full range of motion by fully extending and flexing your elbows throughout the exercise.

No, avoid shaking as it can lead to ineffective movements and potential injury. Maintain control throughout the exercise.