Dumbbell Bicep Curl
The Dumbbell Bicep Curl is an isolation strength exercise performed with dumbbells. It primarily targets the biceps, with the forearms working as a secondary muscle. Suitable for beginners.
Primary Muscles
Secondary Muscles
Level
beginnerMechanic
isolationEquipment
dumbbellCategory
strength
Instructions
- Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
- Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
- Then, inhale and slowly begin to lower the dumbbells back to the starting position.
- Repeat for the recommended amount of repetitions.