{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Dumbbell Biceps Curl",
      "kind": "common"
    },
    {
      "text": "Dumbbell Bicep Curl",
      "kind": "common"
    },
    {
      "text": "Standing Dumbbell Curl",
      "kind": "common"
    },
    {
      "text": "DB Curl",
      "kind": "abbreviation"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "biceps-brachii",
        "role": "prime-mover"
      },
      {
        "muscle": "brachialis",
        "role": "synergist"
      },
      {
        "muscle": "brachioradialis",
        "role": "synergist"
      },
      {
        "muscle": "forearm-flexors",
        "role": "stabilizer"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "stabilizer"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "elbow",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "radioulnar",
        "actions": [
          "supination",
          "pronation"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "wrist",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "hypertrophy",
      "strength"
    ],
    "movement_patterns": [
      "isolation-elbow-flexion"
    ],
    "mechanics": "isolation",
    "force": "pull",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": [
      [
        "dumbbell"
      ]
    ]
  },
  "external_ids": {
    "wger": "1931"
  },
  "id": "oec:dumbbell-curl",
  "instructions": {
    "setup": [
      "Stand tall with feet hip-width apart and knees slightly unlocked.",
      "Hold a dumbbell in each hand with arms fully extended down by your sides and palms facing inward toward your thighs."
    ],
    "steps": [
      "Pin your upper arms firmly beside your torso.",
      "Flex your elbows to curl the weights upward, rotating your forearms into a fully supinated (palms-up) position as the dumbbells pass your thighs.",
      "Continue lifting until your biceps reach a peak contraction near shoulder height, without letting the elbows drift forward.",
      "Squeeze your biceps at the top for a moment.",
      "Lower the dumbbells in a controlled motion, gradually rotating your forearms back to neutral as you return to full elbow extension."
    ],
    "breathing": "Exhale while curling the weights upward, and inhale as you lower them under control.",
    "cues": [
      "Glue your elbows to your sides",
      "Turn your pinkies up at the top",
      "Control the descent all the way to straight arms"
    ],
    "common_faults": [
      {
        "fault": "Swinging the torso and using hip momentum to heave the dumbbells upward.",
        "correction": "Brace your core and glutes to keep the torso stationary; reduce load if necessary."
      },
      {
        "fault": "Drifting the elbows forward during the curl, turning it into shoulder flexion.",
        "correction": "Keep your elbows pinned directly underneath your shoulders throughout the repetition."
      },
      {
        "fault": "Cutting the bottom of the repetition short and failing to reach full elbow extension.",
        "correction": "Lower the weight until your arms are completely straight to ensure full range of motion."
      }
    ],
    "safety": {
      "precautions": [
        "Avoid hyper-extending the lower back while initiating the movement"
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "per-implement",
      "implements": 2,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe",
          "tempo"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "Dumbbell Curl",
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Dumbbell Curl",
        "url": "https://wger.de/en/exercise/1931/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "amaesc"
      }
    ]
  },
  "relations": [
    {
      "type": "substitute-for",
      "target": "oec:barbell-curl"
    },
    {
      "type": "substitute-for",
      "target": "oec:ez-bar-curl"
    },
    {
      "type": "substitute-for",
      "target": "oec:cable-curl"
    },
    {
      "type": "substitute-for",
      "target": "oec:cable-biceps-curl"
    },
    {
      "type": "part-of",
      "target": "oec:dumbbell-curl-to-overhead-press"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "rotating"
    },
    "load_position": "at-sides",
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A standing free-weight isolation movement that trains the elbow flexors, emphasizing the biceps brachii through combined forearm supination and elbow flexion."
}