Dumbbell Biceps Curl
A standing arm exercise where you curl dumbbells from your sides to your shoulders to train the biceps.
Secondary muscles
How to do it
- Stand tall with a dumbbell in each hand, arms at your sides, and palms facing forward.
- Brace your torso and keep your elbows close to your ribs.
- Curl both dumbbells up toward your shoulders without letting your upper arms swing forward.
- Pause briefly at the top and squeeze your biceps.
- Lower the dumbbells back down under control until your arms are straight.
Form cues
- Elbows pinned to sides
- Curl, don't swing
- Squeeze at the top
- Lower with control
Common mistakes
- Swinging the torso to start the curl
- Letting the elbows drift forward as the weights rise
- Using partial range and not lowering fully
- Bending the wrists back instead of keeping them neutral
Breathing
Exhale as you curl the dumbbells up, and inhale as you lower them back down.
