Biceps
Dumbbell curl
- Kit
- Dumbbells
- Works
- biceps
- Also
- forearms · front delts
The dumbbell curl bends the elbow against load to build the biceps and the forearm flexors. Holding a dumbbell in each hand lets both arms work through their own path, which makes side-to-side differences in strength obvious. It suits anyone who wants direct arm work in a circuit, and it needs almost no space.
Form
How to do dumbbell curl
- 1Stand tall with a dumbbell in each hand, arms hanging by your sides, palms facing forward. Set your feet about hip width and brace your stomach lightly.
- 2Keep your elbows tucked against your ribs and curl both weights up towards your shoulders, breathing out as you go.
- 3Stop when your forearms are close to vertical and squeeze the biceps for a moment without letting your elbows drift forward.
- 4Lower under control until your arms are straight, breathing in on the way down. Resist the weight rather than dropping it.
- 5Keep the torso still throughout: if your shoulders start rocking back to launch the weight, slow down and shorten the range.
Watch for
Common mistakes
Swinging the hips and leaning back to get the weight moving.
Fix: Stand with your ribs stacked over your hips and keep the movement in the elbows only.
Stopping short at the bottom so the arms never straighten.
Fix: Lower until your elbows are fully open each time, even if that means a lighter dumbbell.
Elbows travelling forward at the top, turning it into a front raise.
Fix: Pin your upper arms alongside your ribs and let only the forearms move.
Variations
Easier and harder
Sessions
Put it in a workout
None of the fixed workouts uses it. Pick a workout for your kit, or start today's session on /gym.