Dumbbell Curl
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Technique
Stand holding dumbbells at your sides with palms facing forward. Curl both weights toward your shoulders, keeping your upper arms still. Fully supinate your wrists at the top. Lower the dumbbells back down with control.
Steps
- Stand tall with the dumbbells at your sides and palms facing forward
- Keep your elbows close to your torso and upper arms still
- Curl both dumbbells toward your shoulders
- Fully supinate your wrists and contract your biceps at the top
- Lower the dumbbells to the starting position with control
Common mistakes
- Swinging the torso to lift the dumbbells
- Letting the elbows drift forward during the curl
- Bending the wrists instead of keeping them aligned with the forearms
- Dropping the weights quickly on the way down
Variations
- Alternating dumbbell curl
- Seated dumbbell curl
- Incline dumbbell curl
- Single-arm dumbbell curl
Related exercises
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Try ForceIndex freeFAQ
What muscles does Dumbbell Curl work?
Muscles: Biceps, Forearm Flexors.
What equipment do I need for Dumbbell Curl?
Equipment: Dumbbell ×2.
Where can I do Dumbbell Curl?
Location: Home, Gym.
Calculators & tools
One-rep max calculator — estimate your 1RMStrength calculator — how strong are you?All fitness calculatorsUseful reading
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