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Dumbbell Bicep Curl
beginnerArms · Biceps · Dumbbells
A classic isolation movement for building arm size and strength.
How to do it
- Stand holding a dumbbell in each hand, arms fully extended, palms forward.
- Curl the weights up toward your shoulders, keeping your elbows pinned to your sides.
- Squeeze at the top briefly.
- Lower under control back to full extension.
Coaching tips
- Avoid swinging your torso to help lift the weight.
- Keep your wrists straight rather than flexing/extending them.
- Control the eccentric (lowering) portion for extra growth stimulus.
Common mistakes
- Using momentum by swinging the hips and back.
- Letting the elbows drift forward, turning it into a front raise.
- Only doing partial reps at the top of the movement.