Stand holding a dumbbell in each hand and curl one weight up toward the shoulder, using elbow flexion to work the biceps. Perform the same movement on the opposite side, alternating for reps.
How to do the Bicep Curl (Dumbbell)#
- Stand tall with a dumbbell in each hand, palms facing forward and elbows resting at your sides.
- Keep the upper arm stationary and bend the elbow to raise one dumbbell toward the shoulder.
- Pause briefly at the top and actively contract the biceps.
- Lower the weight back down in a controlled manner until the arm is straight.
- Repeat the curl with the other arm, alternating sides for the prescribed reps.
Muscles worked#
Common mistakes#
- Swinging the torso to help lift the weight.
- Letting the elbow move away from the side during the curl.
- Bending the wrist instead of keeping it neutral.
- Using momentum rather than a controlled lift.
- Failing to fully lower the arm between reps.
