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Last updated February 2, 2026
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bicepsforearmstriceps
Biceps Curl (Dumbbell)
Stand tall. Curl the weights towards your shoulders, rotating your palms up. Squeeze the bicep hard at the top and lower slowly.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- High
- Calorie Burn
- Low
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
biceps
Secondary
forearm flexors
Equipment & setup
What you need and how to position yourself before starting.
Equipment
dumbbell
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand upright with your feet shoulder-width apart, holding a dumbbell in each hand with your arms at your sides.
- Keep your elbows close to your torso and palms facing forward.
- Step 2Position Your Body
- Engage your core and maintain a straight posture throughout the exercise.
- Ensure your shoulders are relaxed and not hunched.
- Step 3Curl the Dumbbells
- Slowly curl the dumbbells upward by bending your elbows, keeping your upper arms stationary.
- Focus on contracting your biceps as you lift the weights towards your shoulders.
- Step 4Squeeze at the Top
- At the top of the movement, pause and squeeze your biceps for a moment.
- Ensure that your wrists remain straight and do not bend during the curl.
- Step 5Lower the Dumbbells
- Gradually lower the dumbbells back to the starting position, fully extending your arms.
- Control the movement to maintain tension in your biceps.
- Step 6Repeat
- Repeat the curl for the desired number of repetitions, maintaining proper form throughout.
- Step 7Finish the Exercise
- After completing your reps, carefully place the dumbbells down on the floor.
- Stand upright and take a moment to stretch your arms and shoulders.