Dumbbell Biceps Curl

bicepsupper armsdumbbell

Learn how to do the Dumbbell Biceps Curl with proper form and technique. This dumbbell exercise primarily targets your Biceps, with secondary emphasis on Forearms.

Dumbbell Biceps Curl exercise demonstration showing proper form

How to Do the Dumbbell Biceps Curl

Follow these steps to perform the Dumbbell Biceps Curl with correct form:

  1. 1Stand up straight with a dumbbell in each hand, palms facing forward and arms fully extended.
  2. 2Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
  3. 3Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
  4. 4Hold the contracted position for a brief pause as you squeeze your biceps.
  5. 5Inhale and slowly begin to lower the dumbbells back to the starting position.
  6. 6Repeat for the desired number of repetitions.

Dumbbell Biceps Curl Muscles Worked

Primary

biceps

Secondary

forearms

Exercise Details

Equipment
dumbbell
Body Part
upper arms
Category
Main

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