Upper Arms Exercise · Dumbbell

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Dumbbell Biceps Curl

Category

Upper Arms

Equipment

Dumbbell

Target

Biceps

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The dumbbell curl is about as pure an isolation exercise as it gets — one joint, one muscle, no way to hide a weak arm behind other muscles doing the work. Training each arm independently also tends to expose left-right strength differences that barbell curls can mask. Keep the elbow pinned and the swing out of it, and this is one of the more forgiving lifts to load progressively.

How to Do the Dumbbell Biceps Curl

1. Stand tall, a dumbbell in each hand with palms facing forward and arms fully straightened.
2. With your upper arms held stationary, breathe out and curl the dumbbells up as your biceps contract.
3. Continue lifting until your biceps are completely contracted and the dumbbells reach shoulder height.
4. Pause briefly in the fully contracted position, squeezing your biceps.
5. Breathe in and slowly lower the dumbbells back down to the starting position.
6. Perform for your targeted rep count, focusing on a deliberate tempo and maximum tension in the biceps.

Muscles Worked

The Dumbbell Biceps Curl primarily targets the Biceps, with Forearms as the primary synergist muscle group.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band · Biceps

More Biceps Exercises

Barbell Alternate Biceps Curl Barbell · Biceps Barbell Biceps Curl (with Arm Blaster) Barbell · Biceps Barbell Curl Barbell · Biceps Barbell Drag Curl Barbell · Biceps Barbell Lying Preacher Curl Barbell · Biceps Barbell Preacher Curl Barbell · Biceps

Equipment Alternatives

Don't have dumbbell? These target the same biceps with different equipment.

Biceps Leg Concentration Curl Body Weight · Biceps Band Alternating Biceps Curl Band · Biceps Barbell Alternate Biceps Curl Barbell · Biceps Cable Close Grip Curl Cable · Biceps

FAQ

What muscles does the Dumbbell Biceps Curl work?

The Dumbbell Biceps Curl primarily targets the biceps, with the forearms as the main supporting muscle group.

What equipment do I need for the Dumbbell Biceps Curl?

The Dumbbell Biceps Curl is done with a dumbbell.

What's a good alternative to the Dumbbell Biceps Curl?

If you don't have access to a dumbbell, the Biceps Leg Concentration Curl targets the same biceps using body weight instead.