Bicep Curl
The dumbbell bicep curl is a standing curl with your palms facing forward that works your biceps most, with help from your forearms.
BicepsDumbbellIsolationBoth sides
How to do a bicep curl
- Stand tall with a dumbbell in each hand at your sides, palms facing forward.
- Keep your upper arms close to your sides and curl the dumbbells toward your shoulders.
- Squeeze your biceps at the top.
- Lower slowly until your arms are straight.
Tips
- Bend at your elbows while keeping your upper arms still.
- Take about two seconds to lower each rep.
Common mistakes
- Swinging your hips or leaning back to lift the weight.
- Letting your elbows drift forward at the top.
Bicep Curl muscles worked
Main: Biceps; also: Forearms.
Sets and reps
3 × 10–15
Alternatives
FAQ
Should I curl both arms at once or alternate?
Either works: both at once saves time, and alternating lets you focus on one arm at a time.
How do I stop swinging?
Use a weight you can lift with your elbows still, and take two seconds to lower each rep.