Form cues
- Elbows pinned to sides
- Curl, don't swing
- Squeeze at the top
- Lower with control
Exercise
Dumbbell Biceps Curl
Upper arms, dumbbell
A standing arm exercise where you curl dumbbells from your sides to your shoulders to train the biceps.
Target: biceps. Also works: forearms.
Steps
- Stand tall with a dumbbell in each hand, arms at your sides, and palms facing forward.
- Brace your torso and keep your elbows close to your ribs.
- Curl both dumbbells up toward your shoulders without letting your upper arms swing forward.
- Pause briefly at the top and squeeze your biceps.
- Lower the dumbbells back down under control until your arms are straight.
Common mistakes
- Swinging the torso to start the curl
- Letting the elbows drift forward as the weights rise
- Using partial range and not lowering fully
- Bending the wrists back instead of keeping them neutral
Breathing
Exhale as you curl the dumbbells up, and inhale as you lower them back down.
In the app, search for Dumbbell Biceps Curl and add it to a workout.