Dumbbell Bicep Curl (Biceps) – Exercise Guide

Muscles worked: Biceps

Equipment needed: Dumbbells


1. Stand with an upright torso and hold a dumbbell in each hand at arm’s length.

2. Your palms should be facing your torso at the starting position.

3. Exhale and curl the dumbbells at the same time until they are at your shoulder level.

4. Slowly rotate the dumbbells while curling, so your palms are facing inwards at the top of the movement.

5. Pause and contract your biceps at the top of the movement.

6. Breathe in and slowly rotate your palms and return to the starting position.

7. Repeat the movement for the recommended reps.

Variations/How To

Recruit Forearms

While the dumbbell bicep curls are primarily a bicep exercise, you can put more focus on your forearms by holding the dumbbells with a monkey grip. You could also use a thicker bar or fat grips to place a greater focus on your forearms.

Alternate Exercises for Dumbbell Bicep Curl

Barbell Curl

Seated Dumbbell Curl

EZ-Bar Curl

Vidur Saini
Vidur is a fitness junky who likes staying up to date with the fitness industry and loves publishing his opinions for everyone to see. Subscribe to his YouTube Channel.