How to Do the Dumbbell Bicep Curl

Beginner · Dumbbell · Targets Biceps, Forearms

Dumbbell Bicep Curl demonstration
💪 Biceps, Forearms🏋️ Dumbbell📊 Beginner🏷️ Strength

How to perform it

  1. Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
  2. Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
  3. Then, inhale and slowly begin to lower the dumbbells back to the starting position.
  4. Repeat for the recommended amount of repetitions.

Muscles worked

The Dumbbell Bicep Curl primarily targets your Biceps, with support from your Forearms. You'll need dumbbell.

Make it count toward your goal

Random sets rarely move the needle. In NYUS, the Dumbbell Bicep Curl slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.