How to do: Dumbbell Bicep Curl

Bicepsbeginnerdumbbell

Dumbbell Bicep Curl — starting position — Start position

Dumbbell Bicep Curl — finishing position — Finish position

Step-by-step instructions

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

Should you be doing Dumbbell Bicep Curl today?

Depends on your goals, your equipment, and how yesterday went. The WorkoutPartna AI coach builds one plan every morning that answers that for you — sets, reps, and all. 14 days free.

Build My Plan →

More Biceps exercises

Alternate Hammer Curl Alternate Incline Dumbbell Curl Barbell Curl Barbell Curls Lying Against An Incline Brachialis-SMR Cable Hammer Curls - Rope Attachment

Photos & base instructions from the open-source Free Exercise DB (public domain).