How to do a Dumbbell Bicep Curl
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Dumbbell Bicep Curl
Workouts with Dumbbell Bicep Curl
Instructions for Proper Form
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.
- Stand in an upright posture grabbing a pair of dumbbells, and positioning them at your sides with your palms facing you.
- 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.
- Rotate your wrist 90 degrees as you raise the dumbbell such that your palms are facing you at the end of the movement.
- Your elbow should remain at your sides as your flex the dumbbell up to shoulder height while maintaining a neutral spine.
- 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.
- When the dumbbell has reached it’s original position, initiate the movement with your alternate arm.
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Dumbbell Biceps Curl is also known as:
- DB Curl
Common Form 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.
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Alternative Exercises to Dumbbell Bicep Curl
1. Hammer Curls
99.2 mSCORESWAPPED 15,917 TIMESSimilar to other curls, this isolation exercise targets the biceps. Unlike the standard Dumbbell Bicep Curl, this variation rotates your wrist into a more natural position. This rotation also help to emphasize the long head of the bicep. This is a great exercise for adding some variety to your curls as well as developing functional strength and building muscle mass.
2. Cable Bicep Curl
94.9 mSCORESWAPPED 11,950 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of cables allows you to apply tension to your biceps at a different angle than with free weights. This is especially helpful for applying tension at the top of your range of motion. Because you can maintain more tension on your biceps throughout the movement, this is especially helpful for building muscle mass in your biceps.
- Beginner
- Biceps
- Rope Cable
3. Barbell Curl
98.5 mSCORESWAPPED 11,136 TIMESAs with other curls, this isolation exercise targets the biceps. The use of a barbell adds more stability to this movement, and somewhat restricts your range of motion. This added stability means you can focus more on exertion than stabilizing the movement. This is a great variation for helping you build strength in your biceps.
4. EZ-Bar Curl
98.1 mSCORESWAPPED 10,650 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of an EZ-Bar adds some stability to the movement when compared to equipment like dumbbells. This added stability means you can focus more on exertion than stability, and is a great way to develop strength. Additionally, the EZ-Bar allows for a more comfortable grip than a barbell, as well as allows your wrist to rotate slightly which can lead to better activation of the biceps.
- Beginner
- Biceps
- EZ Bar
5. Machine Bicep Curl
93.1 mSCORESWAPPED 9,954 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of a machine adds stability to the movement by forcing you to use a fixed range of motion. This added stability means you can focus more on exertion than stabilizing the movement. Since your range of motion is fixed, this is a great exercise for learning, or to push the limits of this movement.
- Beginner
- Biceps
- Bicep Curl Machine
6. Seated Dumbbell Curl
98 mSCORESWAPPED 9,836 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of dumbbells helps prevent compensating for strength discrepancies between sides, as well as not restricting range of motion. Performing curls from a seated position also helps to prevent cheating by swaying your body to assist in raising the weight.
7. Incline Dumbbell Curl
95 mSCORESWAPPED 9,153 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of dumbbells helps to prevent compensating for discrepancies in strength between sides, while also giving you more freedom in your range of motion compared to equipment like barbells. By using an incline, you can also keep more tension on your biceps at the bottom of your range of motion which can help develop strength during that portion of the movement, as well as help you build muscle mass.
8. Concentration Curl
91.3 mSCORESWAPPED 6,110 TIMESConcentration Curl is an isolation exercise that targets the biceps with a high degree of focus. Seated with legs spread, you rest one arm against the same-side thigh and curl a dumbbell from a fully extended arm position to full contraction, keeping the elbow stationary. This position minimizes the involvement of other muscles, ensuring the bicep is fully engaged throughout the movement. Concentration Curls are effective for increasing bicep strength and enhancing muscle definition. They allow for precise form control and can help identify and correct imbalances between arms.
9. Cross Body Hammer Curls
95.4 mSCORESWAPPED 5,924 TIMESCross Body Hammer Curls are a variation on the more standard Hammer Curl. Like other variations this is an isolation exercise that targets the biceps. Unlike many other Hammer Curl variations, this exercises has you bring the weight across your body instead of straight up and down.
10. Preacher Curl
95.9 mSCORESWAPPED 5,411 TIMESSimilar to other curls, this isolation exercise targets the biceps. By using a preacher curl bench, you ensure that your elbows are locked in place, which prevents any swinging of your arm to assist in moving the weight. The use of an EZ-bar adds some stability to the movement, allowing you to focus more on exertion that stabilizing the movement. The combination of these two variations makes this an excellent exercise for developing strength in your biceps with minimal risk of cheating.
- Beginner
- Biceps
- EZ Bar
- Preacher Curl Bench