Dumbbell Biceps Curl

Primary: Biceps Brachii

Secondary: Brachialis and Brachioradialis

1. Get into the starting position. Stand upright with your feet hip-width apart and hold a dumbbell in each hand. Let your arms hang naturally at your sides with your palms facing forward.
2. Stabilize your body. Slightly bend your knees, engage your core, and keep your elbows close to your torso.
3. Perform the curl. Exhale as you simultaneously bend both elbows, smoothly lifting the dumbbells toward your shoulders.
4. Return to the starting position. Inhale as you slowly lower the dumbbells, maintaining control and avoiding sudden elbow extension.
5. Repeat the movement. Keep your torso stationary, avoid swinging, and do not use your back to assist with lifting the weights.

Mistake 1: Swinging your torso and using momentum to lift the dumbbells.

How to Fix: Engage your core, keep your torso stable, and choose a weight you can lift smoothly without jerking.

Mistake 2: Moving your elbows forward during the curl.

How to Fix: Keep your elbows close to your torso and focus on lifting the dumbbells primarily by bending your elbows.

1. Alternating Dumbbell Biceps Curls — Allow you to focus on training each arm independently.
2. Dumbbell Hammer Curls — Place greater emphasis on the brachialis and brachioradialis muscles.
3. Seated Dumbbell Biceps Curls — Help reduce torso swinging and improve movement control.

Sets

3

Reps

10–15

Rest Between Sets

60–90 seconds