Biceps exercise
Dumbbell Bicep Curl
Standing biceps curl lifting both dumbbells at the same time.
- Primary muscleBiceps
- Also worksForearms
- EquipmentDumbbells
- TypeIsolation
- LevelBeginner
- Biceps
- Forearms
- Dumbbells
How to do the Dumbbell Bicep Curl
4 steps, in the order you do them.
- Stand tall with a dumbbell in each hand, palms facing forward and elbows tucked in at your sides.
- Bend both elbows to bring the dumbbells up to shoulder height.
- Squeeze your biceps for a second at the top.
- Lower with control until your arms are fully extended.
Muscles worked
Common Dumbbell Bicep Curl mistakes
What goes wrong most often when you do the Dumbbell Bicep Curl, and how to fix it.
Your palms turn inward as you lift and the curl becomes a hammer curl.
Keep your palms facing forward and up through the whole lift.
Lifting both at once leads you to lean back.
Plant your feet, brace your abs and move only your forearms.
The dumbbells drift together at the top and your elbows close in front of your chest.
Lift each dumbbell toward its own shoulder, with your elbows at your sides.
Alternatives to the Dumbbell Bicep Curl
They work the biceps with other equipment, including options for training at home.
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More biceps exercises
Dumbbell Concentration CurlBiceps · Dumbbells and bench
Cross Body Hammer CurlBiceps · Dumbbells
EZ Bar CurlBiceps · EZ bar
Close Grip EZ Bar CurlBiceps · EZ bar
Frequently asked questions
What muscles does the Dumbbell Bicep Curl work?
The Dumbbell Bicep Curl works mainly the biceps. It also works the forearms.