Bicep Curl Dumbbell
Exercise Type / Difficulty:
Strength
/ Beginner
Equipment:
Dumbbell
Muscle Groups:
Biceps
Forearms
Description
The bicep curl is a classic isolation exercise that targets the biceps. It’s one of the most popular and effective movements for building arm size and strength, focusing specifically on elbow flexion.
How to Perform
- Stand tall with a dumbbell or barbell in each hand, arms fully extended, palms facing forward.
- Keep your elbows close to your sides.
- Curl the weight up by bending at the elbows, bringing your hands toward your shoulders.
- Squeeze the biceps at the top, then lower the weight back down under control.
Coaching Cues
- Keep your elbows fixed and avoid swinging.
- Control the eccentric (lowering) phase — don’t just drop the weight.
- Keep your core tight and posture upright.
- Focus on using the biceps to move the weight, not momentum.