Dumbbell Biceps Curl
Dumbbells curl upward with palms facing forward.
- Level
- Intermediate
- Equipment
- Dumbbell
- Movement
- Biceps curl · Standing
- Tracks
- Weight & Reps
Works
Biceps Forearms
How to do it
- Stand tall holding a dumbbell in each hand with arms fully extended.
- Keep your elbows tucked close to your torso throughout the lift.
- Curl the weights upward by contracting your biceps until forearms are vertical.
- Squeeze your biceps hard at the top of the movement.
- Lower the dumbbells slowly back to the starting position with control.
Common mistakes
- Swinging the hips or using momentum to lift the weight.
- Letting the elbows drift forward away from the ribs.
- Dropping the weight too fast instead of controlling the descent.
- Hyperextending the lower back to initiate the curl.
Tips
- Imagine screwing your pinky finger toward your shoulder at the top.
- Keep your wrists straight and rigid to avoid unnecessary strain.
- Prevent your shoulders from rolling forward as the weight gets heavy.
Details
- Base movement
- Biceps curl
- Arms
- Both
- Hand orientation
- Supinated (palms up / toward you)
- Body position
- Standing
