Dumbbell Biceps Curl Exercise Guide
Exercise Profile
- Target
- Biceps Brachii
- Equipment
- Dumbbell
- Body Part
- Upper Arms
- Primary Muscle
- Biceps Brachii
- Secondary Muscles
- Brachioradialis, Brachialis
- Intensity
- medium
- Category
- strength
- Skill Level
- beginner
- Estimated Calories
- 4
- Alternate Names
- Bicep Curl
How to: Dumbbell Biceps Curl
- Stand with feet shoulder-width apart and hold a dumbbell in each hand.
- Begin with arms fully extended at your sides.
- Curl the weights up towards your shoulders by bending at the elbows, keeping your upper arms stationary.
- Pause at the top of the movement, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Using momentum to lift the weights
- Flaring elbows out excessively
- Not fully extending arms at the bottom of the movement
Modifications
- Use lighter weights if new to the exercise
- Perform seated curls for added support
Tips
- Keep your elbows close to your body
- Avoid swinging your body; perform the curl slowly
- Engage your core for stability during the lift
Dumbbell Biceps Curl Alternatives
Tags
biceps
strength
arms
dumbbell
beginner
fitness