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Bicep Curl (Dumbbell)

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How to do a Bicep Curl (Dumbbell)

  1. Grab a pair of dumbbells that allow you to do at least ten smooth repetitions.
  2. Stand tall with your shoulders back, gaze forward, and arms to the sides. Your feet should be hip-width apart.
  3. With your arms straight, twist your wrists to point forward.
  4. Take a breath and curl both dumbbells up until your wrists are slightly higher than your elbows. Throughout the entire repetition, your elbows and shoulders should remain stationary.
  5. Hold the contraction for a second as you exhale and bring both dumbbells down until your arms are straight.
  6. Inhale again and repeat.


You need to do each repetition with a full range of motion for effective bicep training. You should control the weight with your biceps at all times and avoid the use of momentum or jerking. To ensure that, a helpful cue is to contract your glutes.

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