Dumbbell Curls
Biceps · Dumbbells
Play the movement guide, then follow the steps at your own pace. This demonstration has no spoken audio.
- Main muscle
- Biceps
- Also works
- Forearms
- Equipment
- Dumbbells
- Movement type
- Strength
How to do it
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing inwards (neutral grip).
- Keep your elbows close to your torso and curl the dumbbells up towards your shoulders, rotating your wrists so your palms face upward at the top of the curl.
- Hold the top position for a brief moment, ensuring you squeeze your biceps.
- Slowly lower the dumbbells back to the starting position, rotating your wrists back to the neutral grip, maintaining control throughout the movement. Repeat for the desired number of repetitions.
Keep in mind
- Perform the movements in a controlled manner, avoiding any jerking or swinging.
- Ensure your elbows stay close to your body and do not flare out during the curl.
- Keep your wrists straight and avoid excessive bending.
