Biceps exercise

Dumbbell Curl

How to do the Dumbbell Curl with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Stand with your feet hip-width apart with a dumbbell in each hand. Bend your knees slightly, engage your core and maintain good upright posture. Position your arms so that your palms are facing forward. Hold onto the dumbbells, but don't grip them so tightly that you feel strain…
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Illustration showing the Dumbbell Curl
Targets

Muscles worked

Biceps muscle Biceps Primary Forearms muscle Forearms Secondary
Gear

Equipment

Dumbbells Dumbbells
Technique

How to do the Dumbbell Curl

  1. 1 Stand with your feet hip-width apart with a dumbbell in each hand. Bend your knees slightly, engage your core and maintain good upright posture. Position your arms so that your palms are facing forward. Hold onto the dumbbells, but don't grip them so tightly that you feel strain in your forearms.
  2. 2 Bending at the elbow, lift both dumbbells up toward your shoulders by flexing your bicep muscles. Lower the dumbbells the same way you raised them until your arms are fully extended in the same position you started in.