Dumbbell Biceps Curl
A standing arm exercise with both forearms held in a palms-forward grip. Simultaneous elbow flexion loads the biceps against the dumbbells, while the trunk and forearms stabilize the movement. The grip stays supinated rather than rotating during the lift.
- Body part
- Biceps: all exercises
- Movement
- Flexion: all exercises
- Equipment
- Dumbbell: all exercises
What it trains
- Biceps Long Head, Primary, 85%
- Biceps Short Head, Primary, 85%
- Brachioradialis, Secondary, 50%
- Lower Abs, Stabilizer, 25%
- Upper Abs, Stabilizer, 25%
- Erector Spinae, Stabilizer, 25%
How to perform
Stand with a dumbbell in each hand, arms by your sides and palms facing forward.
Bend both elbows together to raise the dumbbells, keeping the upper arms close to the torso.
Lower both dumbbells under control and repeat without swinging the body or changing the grip.
Tips
Focus on keeping your elbows stationary to maximize bicep engagement.
Avoid swinging or using momentum to lift the weights; control is key.
Maintain a straight wrist position to prevent strain.
Engage your core to stabilize your body during the exercise.
Control both the lifting and lowering phases; do not speed up by swinging the body.
Choose a weight that allows you to perform the exercise with proper form for all repetitions.
Common mistakes
Using hip or trunk momentum to lift the weights.
Moving the elbows far forward or bending the wrists to finish the curl.
Rotating from a hammer grip instead of maintaining the demonstrated palms-forward grip.
Related exercises
Variations · 1
Dumbbell Curl with Supination
Fixed supinated grip versus forearm rotation from neutral to supinated grip; both variants use simultaneous standing dumbbell curls.
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