Dumbbell Bicep Curl Exercise Guide
Reviewed by
Valerie Zeller
Printable version
Dumbbell Bicep Curl is a strength exercise that works your biceps.
Dumbbell Bicep Curl is a great basic move. When done correctly, it can effectively target your arms and upper body.
It requires dumbbells to do.
How to do Dumbbell Bicep Curl
Exercise
Stand with your feet shoulder0width apart, your knees slightly bent and your abs drawn in. Grasp a dumbbell in each hand so your palms face up. Lift each dumbbell to your chest while alternating arms. Complete the prescribed number of reps on both sides.
Tips
Keep your elbows stationary throughout the movement. Do not lift or move the elbows.
Keep your elbows stationary and tucked at your sides.
Keep your elbows still and tucked into your sides.
Illustrated Guide
Learn how to do dumbbell bicep curl from this step-by-step illustrations:
Muscles Worked
The muscles used for dumbbell bicep curl may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for dumbbell bicep curl are:
Primary Muscles
- Biceps
Synergyst Muscles
- Deltoids
- Wrist Flexors
- Front Deltoids
Frequently Asked Questions
Training, Progressions and Regressions
Interested in how to improve your Dumbbell Bicep Curl faster?
Dumbbell Bicep Curl Training and Progressions
Standards and Averages
Wonder how do others perform in Dumbbell Bicep Curl and how should you?
Dumbbell Bicep Curl Standards and Averages
Alternatives
Wonder how to work the same muscles with other exercises?
Dumbbell Bicep Curl Alternatives
Variations
Wonder how to make Dumbbell Bicep Curl either easier or more challenging?
Dumbbell Bicep Curl Variations
Discover more
Classification
| Type(s) | Strength, Isolated |
| Muscles Worked | Biceps Brachii, Deltoids, Wrist Flexors, Anterior Deltoids |
| Difficulty Level(s) | Basic, Easy, Moderate |
| Equipment | Dumbbells, Exercise Ball |
| Location | At Gym, At Home, Outdoor |
| Major Exercise | Barbell Curl |
Muscles Worked
| Target muscle(s) | Biceps |
| Synergyst muscle(s) | Deltoids, Wrist Flexors, Front Deltoids |
