Dumbbell Bicep Curl

The Dumbbell Bicep Curl can be performed standing or seated on an exercise bench. The Biceps can be exercised by alternating between each arm or can be done by doing simultaneous bicep curls with each arm.


Body Part and Muscle Group
The Dumbbell Bicep Curl works the front of the upper arm with a particular focus on the Bicep.

Joint Actions
The movement to perform the Dumbbell Bicep Curl involves Elbow Flexion.


  • Adopt a comfortable sitting position and grip the dumbbells using a neutral (inverted) closed grip.
  • With your arms close to your torso, curl one dumbbell up to your shoulder, keeping your elbows close to the body.
  • Lower the dumbbell slowly before repeating with the other arm.

Progression: Add more weight, increase your reps, increase your sets or slow the exercise down.

Alternative: Barbell Bicep Curl.

Dumbbell Bicep Curl
The Dumbbell Bicep Curl exercise is a great way for increasing the muscular strength of the Bicep, when doing this exercise it is important you try and maintain a healthy balance and also work your tricep muscle.

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