Dumbbell Biceps Curl
oec:dumbbell-biceps-curl
A free-weight isolation exercise that targets the elbow flexors by curling dumbbells with forearm supination.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Dumbbell Curl, Biceps Curls With Dumbbell, Standing Dumbbell Curl, DB Curl, Supinating Dumbbell Curl, Standing Bicep Curl, Biceps Curl
How to do it
Setup
- Stand tall with feet hip-width apart and a slight bend in your knees.
- Hold a dumbbell in each hand at your sides with arms fully extended and palms facing inward toward your thighs.
Movement
- Keeping your upper arms pinned to your sides, bend your elbows to curl the dumbbells upward.
- Rotate your forearms as you lift so your palms face upward by the midpoint of the movement.
- Continue curling until the dumbbells reach shoulder height and your biceps are fully contracted.
- Pause briefly at the peak contraction, then lower the dumbbells under control while rotating your wrists back to the neutral starting position.
Breathing
Exhale as you curl the dumbbells up, and inhale as you lower them to the starting position.
Cues
- Keep your elbows pinned to your ribs.
- Turn your pinkies up at the top.
- Lower under control without swinging.
Common faults
- Swinging the torso or using hip momentum to lift the weights.
- Brace your core, keep your torso stationary, and reduce the weight if necessary.
- Flaring the elbows out or drifting them excessively forward.
- Keep your upper arms vertical and pinned against the sides of your ribcage throughout the movement.
- Cutting the eccentric range of motion short.
- Lower the dumbbells completely until your elbows reach full extension at the bottom.
Safety
- Avoid hyperextending the lower back while lifting heavy loads.
Muscles
Joints
- Elbow: Flexion, Extension
- Forearm: Supination, Pronation
- Shoulder: Isometric stabilization
Details
- Movement
- Elbow flexion isolation
- Modality
- Hypertrophy, Strength
- Mechanics
- isolation
- Force
- pull
- Laterality
- bilateral
- Kinetic chain
- open
- Level
- beginner
- Equipment
- Dumbbell
- Record
- Repetitions and Load
- Load
- external, per implement
Related
- substitute for Barbell Curl
- substitute for Cable Biceps Curl
- substitute for EZ-Bar Curl
- part of Dumbbell Curl to Overhead Press
Sources
- wger: Biceps Curls With Dumbbell, by wger.de (CC-BY-SA-3.0)
- wger: Standing Bicep Curl, by BFad07 (CC0-1.0)
- wger: Biceps Curl, by 2 (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.