At a glance
| Equipment | Dumbbell |
|---|---|
| Experience level | Intermediate |
| Movement pattern | Elbow flexion |
| Primary muscle | Biceps |
| Also works | Brachialis, Forearm Flexors |
The movement, step by step.
- Stand tall with a dumbbell in each hand, palms forward and elbows close to the ribs.
- Bend the elbows to raise the dumbbells without moving the upper arms forward.
- Return slowly to the starting position and reset before the next repetition.
Technique cues
- Keep the upper arms stable.
- Lower with the same control used to lift.
Common mistakes
- Swinging the torso to start the curl.
- Bending the wrists to finish the repetition.
Watch & learn
Professional demonstrations, opened on YouTube.
- How to do a Barbell Biceps Curl — National Academy of Sports Medicine (NASM).
Alternatives
Log it in One Fitness Hub
In the app, Learn on a workout opens this same guide for Dumbbell - Curl, Dumbbell - Bicep Curl, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.