Dumbbell Biceps Curl
The classic arm builder. Standing tall with your elbows at your sides, you bend at the elbow to lift the dumbbells toward your shoulders.
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Curl the dumbbells up, keeping your elbows at your sides
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How to do it
- Stand tall with your feet hip-width apart, holding a dumbbell in each hand with your arms straight and palms facing forward.
- Brace your core and pin your elbows to your sides.
- Bend your elbows to curl the dumbbells up toward your shoulders. Only your forearms should move.
- Squeeze your biceps at the top without letting your elbows drift far forward.
- Lower the dumbbells slowly until your arms are fully straight again.
Common mistakes
- Swinging your torso or using your hips to heave the weight up.
- Letting your elbows travel forward, which turns the lift into a front raise.
- Cutting the range short. Straighten your arms fully at the bottom of each rep.
- Dropping the weight quickly instead of lowering it under control.
The animation shows general technique, not advice for your body. If you have an injury or are new to lifting, check your form with a qualified coach. See the Disclaimer.
Related exercises
EZ-Bar Curl
A biceps curl with an angled bar. The EZ bar's bends put your wrists in a more natural, half-turned position than a straight barbell.
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