Dumbbell Curl
- Beginner
- Gym
- Home
The dumbbell curl stands you tall with a dumbbell in each hand, palms forward and elbows pinned to your sides as you bend the elbow to shoulder height. It isolates the biceps under a steady, unchanging resistance through the full curl. Beginners use it in the gym or at home, for weight and reps as a main exercise or a finisher.
- Muscles
- Biceps
- Equipment
- Dumbbells
- Logged as
- Weight and reps
How to
- Stand tall with a dumbbell in each hand, palms forward.
- Pin your elbows to your sides.
- Curl the dumbbells to shoulder height.
- Lower slowly to straight arms.
Form cues
- Keep your torso still, without swinging or leaning.
- Exhale as you curl the dumbbells upward.
- Keep your wrists straight, not flicking at the top.
Common mistakes
- Torso swings to help lift the weight. Keep your body still and isolate the elbows.
- Elbows drift forward away from the torso. Keep your elbows locked close to your ribs.
- Arms stop short of fully straight. Lower the dumbbells all the way down.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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