1 / 6Dumbbell Curl
The go-to move for the biceps. With a dumbbell in each hand, both arms work on their own, so a weaker side can't hide.
Biceps
- Level
- Beginner
- Equipment
- Dumbbells
- Main muscle
- Biceps
- Also works
- —
- Beginner sets
- 3 × 10–15
- Rest
- 60 seconds
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See the app · coming soonHow to do it
- 1Stand with a dumbbell in each hand, palms facing forward.
- 2Keep your elbows close to your sides.
- 3Curl the dumbbells up to your shoulders.
- 4Lower them slowly.
Common mistakes
- Swinging the body to lift the weight
- Letting the elbows drift forward
- Dropping the dumbbells fast on the way down
Tips
- Keep elbows tucked at your sides
- Squeeze at the top for a second
- Take 2–3 seconds to lower
Questions
Both arms together or one at a time?
Both work. One at a time lets you focus on each arm; together saves time.
How heavy should the dumbbells be?
Heavy enough that the last 2 reps of each set are hard, light enough that your body doesn't swing.
More Biceps exercises
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