Dumbbell biceps curl
General guidance. This page has not been reviewed by a qualified professional yet.
A standing arm exercise that trains the biceps by bending the elbows against dumbbell resistance.
How to do this exercise: Dumbbell biceps curlSetup · movement · load
- Set your position
Stand tall with dumbbells by your sides, palms forward. Keep elbows close to your body and knees relaxed.
- Make the movement
Bend elbows to lift toward your shoulders, then lower slowly without moving your upper arms.
- Breathe and control the pace
Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Do not lean back or swing your shoulders.
Log the weight of ONE dumbbell. Two 8 kg dumbbells are logged as 8 kg, not 16 kg.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
- Type
- Strength
- Difficulty
- Beginner
- Sides
- Alternating sides
- How load is measured
- Load per hand
Main muscles
Biceps
Supporting muscles
Forearms
Equipment
Load values are only comparable on the same exercise and equipment.
How to do it
- Stand tall holding a dumbbell in each hand, palms facing forward.
- Keeping your elbows close to your sides, curl one dumbbell up towards your shoulder.
- Lower it slowly until the arm is almost straight.
- Repeat with the other arm.
Common mistakes
- Swinging the body to lift the weight.
- Letting the elbows drift forward.
- Dropping the weight quickly instead of lowering it.
Safety notes
- Choose a weight you can lift without leaning back.
- Keep your wrists straight.
Alternatives and variations
- Cable biceps curl – Alternative