Dumbbell Biceps Curl Exercise Guide
Exercise Profile
- Target
- Biceps Brachii
- Equipment
- Dumbbell
- Body Part
- Upper Arms
- Primary Muscle
- Biceps Brachii
- Secondary Muscles
- Brachialis, Brachioradialis
- Intensity
- medium
- Category
- strength
- Skill Level
- beginner
- Estimated Calories
- 4.5
- Alternate Names
- Bicep Curl
Visualised Target Muscle Groups
Front
Back
How to: Dumbbell Biceps Curl
- Stand up with a dumbbell in each hand at arm's length.
- Keep your elbows close to your torso.
- Curl the weights while contracting your biceps until the dumbbells are at shoulder level.
- Slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Not fully extending the arms at the bottom of the movement.
- Using momentum instead of muscle to lift the weight.
- Lifting weights that are too heavy, leading to compromised form.
Modifications
- Perform the exercise seated to minimize strain on the back.
- Use lighter weights to ensure control and proper form.
Tips
- Keep your elbows close to your torso throughout the movement.
- Avoid swinging your body to lift the dumbbell.
- Pause at the top of the curl for maximum contraction.
Dumbbell Biceps Curl Alternatives
Workout plans with Dumbbell Biceps Curl
Free programs that include this exercise, with sets, reps and rest for every day.
Tags
biceps
strength
upper arms
dumbbell
beginners
isolation
Related Guides & Workout Plans
Exercises in Your Pocket with our Fitness App
