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Bicep Curl (Dumbbell)

The dumbbell bicep curl is a classic exercise that targets the biceps. It effectively builds strength and muscle mass in the upper arms. This exercise also enhances grip strength and overall arm definition, making it a staple in any arm workout routine.

Primary Muscle Group
Type of Weight

Arms

Dumbbell

1. Setup: Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
2. Grip: Hold the dumbbells with an underhand grip (palms facing up), arms fully extended by your sides.
3. Starting Position: Engage your core, keep your back straight, and your elbows close to your sides.
4. Execution: Curl the dumbbells upward towards your shoulders by bending your elbows, keeping your upper arms stationary. Squeeze your biceps at the top of the movement.
5. Return: Slowly lower the dumbbells back to the starting position, fully extending your arms. Repeat for the desired number of reps.

Diagram of the muscles activated:

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