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Dumbbell biceps curl

beginnerdumbbells
Dumbbell biceps curl: start of the movement
1 · start
Dumbbell biceps curl: end of the movement
2 · end
Muscles worked
shoulderschestbicepsforearmsabsabsquadscalvesshoulderschestbicepsforearmsabsabsquadscalvesFRONTshouldersbackbacktricepsforearmsbackgluteshamstringscalvesshouldersbackbacktricepsforearmsbackgluteshamstringscalvesBACK
Primary: biceps
Secondary: forearms

Correct technique

  1. 1Stand with the dumbbells at your sides, palms forward.
  2. 2Keep your elbows tight to your body.
  3. 3Curl the dumbbells to your shoulders and squeeze your biceps at the top.
  4. 4Slowly lower to full extension.
Breathing: Exhale on the effort (lifting, pressing, pulling), inhale as you release.

Common mistakes

  • ✕Swinging with the back.
  • ✕Elbows drift forward.

Similar exercises

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Barbell biceps curl
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Cable biceps curl
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