Biceps Beginner

Dumbbell Curl

  • Biceps
  • Forearms

Dumbbell

Abstract movement graphic. Follow the written steps below.

How to perform

  1. Stand with a dumbbell in each hand and arms by your sides.

  2. Turn your palms forward and keep your elbows near your ribs.

  3. Curl the weights upward without shifting your torso.

  4. Lower until your arms extend comfortably, then repeat.

Key cues

  • Keep wrists straight.
  • Keep the shoulders quiet.
  • Match the range on both sides.

Common mistakes

  • Swinging the weights from the bottom.
  • Shrugging to lift higher.
  • Rushing the lowering phase.

Alternatives

Other ways to move.

All exercises

Related options with different demands. Choose the one that fits your equipment and experience.