strength · dumbbells
Dumbbell Bicep Curl
Direct arm work for size and elbow health.
3 × 10–12 8 minrest 60s
Equipment
dumbbells
Rest
60s between sets
Primary muscles
biceps
Also works
forearms
How to do it
- Stand tall with a dumbbell in each hand, palms facing forward.
- Keep elbows pinned to your sides — they shouldn't drift forward.
- Curl the weights up by contracting the biceps, not swinging.
- Lower under control over 2 seconds until arms are fully straight.
Form cues
- ✓Elbows locked in place
- ✓Squeeze at the top
- ✓No swinging
Common mistakes
- ✗Using the shoulders to swing weight up
- ✗Half-range reps
- ✗Wrist bending
Progressions
- Standard curl → hammer curl → incline curl → cable curl