Exercise guide · Biceps & Forearms

Dumbbell Biceps Curl

Standing dumbbell curls let you work both arms together or alternate. Keep your upper arms stable at your sides and curl each dumbbell without swinging your body or flaring your elbows out.

Targets: Biceps
Equipment: Dumbbell
Type: Isolation

Step by step

How to do the Dumbbell Biceps Curl

Pick dumbbells you can curl with controlled form for your target reps.
Stand with feet hip-width apart, knees slightly bent, arms at your sides, palms facing forward.
Brace your core and keep your shoulders back. Start with arms extended, not locked hard at the elbows.
Curl the dumbbells up by bending your elbows until your forearms approach vertical and you feel a strong biceps squeeze.
Lower slowly to full extension—the same path, elbows staying at your sides. Alternate arms or curl both together based on your preference.
Complete all reps without rocking your hips or leaning back.

Form cues

Upper arms glued to your sides
Curl with a steady, smooth tempo
Supinate fully at the top without shrugging
Lower all the way—no half reps

Common mistakes

Swinging the dumbbells with hip momentum
Elbows drifting forward or flaring out
Shrugging shoulders to help lift the weight
Using dumbbells too heavy for full range

Muscles worked

Primary

Biceps

Secondary

None significant

Safety: Drop weight if you cannot keep your torso still. Stop if you feel sharp elbow pain at the fully extended bottom.

Alternatives

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