How to do a Dumbbell Bicep Curl

Authored by Fitbod

About Dumbbell Bicep Curl

Sets Logged
9,079,053
Popularity Rank
2nd
Difficulty
Beginner
Biceps Strength
98 mSCORE 4th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

This exercise is one of the most common isolation, biceps exercises out there. Dumbbells help prevent compensating for strength imbalances, as well as allows plenty of freedom in your range of motion. This is a staple exercise in most workouts, and is a great way to build strength and muscle mass in your biceps.

  1. Stand in an upright posture grabbing a pair of dumbbells, and positioning them at your sides with your palms facing you.
  2. Brace your core by breathing into your stomach and flexing your abdominal muscles as you begin to flex your elbows to raise one of the dumbbells upward.
  3. Rotate your wrist 90 degrees as you raise the dumbbell such that your palms are facing you at the end of the movement.
  4. Your elbow should remain at your sides as your flex the dumbbell up to shoulder height while maintaining a neutral spine.
  5. Exhale to lower the dumbbell back to the starting position. Rotate your wrist 90 degrees as the dumbbell descends such that you return to the starting position with your palms facing in towards you.
  6. When the dumbbell has reached it’s original position, initiate the movement with your alternate arm.

Common Mistakes

  • Swinging the Dumbbells

    Using momentum, or recruiting additional muscle groups can help you lift heavier weights with this exercise. However it also reduces the effectiveness, and increases the risk of injury. Keep your weights on the lighter side, and focus on controlling the weight. If you’re struggling, consider using a seated variation. This can help you prevent swinging the dumbbells or adding additional movements to this exercise.

  • Heavy Dumbbells

    Dumbbells are less stable than a barbell. This added instability means you won't be able to move the same weight you would with a barbell. Keep your weights on the lighter side, and focus on stability and control.

  • Limit Range of Motion

    There should always be tension on your biceps. It’s very common to lose tension in your biceps at the top or bottom of the exercise. Try to limit your range of motion so that your biceps are always engaged.

Reps & Weight: How much to lift

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    12.5
    lbs
    1 Rep Max
    15
    lbs
  • intermediate
    8
    reps
    15
    lbs
    20
    lbs
  • advanced
    8
    reps
    17.5
    lbs
    22.5
    lbs

Enter your stats to calculate your Reps & Weight