Dumbbell Bicep Curl

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Watch Dumbbell Bicep Curl

Technique

How to perform Dumbbell Bicep Curl

1. Stand upright with a dumbbell in each hand and your arms beside your torso.
2. Turn your palms forward and keep them facing upward as you curl, with your wrists aligned with your forearms.
3. Bend both elbows to raise the dumbbells while keeping your upper arms beside your body.
4. Stop before you need to swing your torso or lift your elbows forward to continue the curl.
5. Lower the weights under control until your elbows return to the starting position, maintaining the same palms-forward grip.

Programming relevance

Muscles involved

Primary targets: Biceps Brachii Long Head, Biceps Brachii Short Head.