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Biceps
Dumbbell Biceps Curl
A standing dumbbell curl training the biceps and brachialis with independent loading of each arm.
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Target
Biceps
Category
Upper body · Isolation
Difficulty
Beginner
Sets
3
Reps
8-12
Execution
How to perform
1. Stand with a dumbbell at each side, feet stable and palms facing forward.
2. Keep your elbows close to your ribs and wrists aligned with your forearms.
3. Bend your elbows to curl the weights toward your shoulders without swinging your torso.
4. Lower both dumbbells slowly to comfortable elbow extension.
Suggested rest: 60-90 seconds between sets.
Technique
Key form tips
- 1Stand with a dumbbell at each side, feet stable and palms facing forward
- 2Keep your elbows close to your ribs and wrists aligned with your forearms
- 3Keep each repetition controlled and maintain tension through Biceps.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Biceps to force extra repetitions.