Dumbbell Curl
DumbbellStrength
The Dumbbell Curl is a fundamental strength exercise that involves curling dumbbells upward from a standing or seated position by flexing the elbows, targeting the biceps brachii as the primary muscle group while also engaging the forearms and brachialis. Its main purpose is to build biceps size, strength, and endurance for improved arm aesthetics and functional pulling power. Ideal for beginners to advanced lifters seeking isolated upper arm development, it requires only a pair of dumbbells and emphasizes controlled form to maximize hypertrophy and minimize elbow strain.
How to Perform Dumbbell Curl
- 1Stand tall with feet shoulder-width apart, holding a dumbbell in each hand with palms facing forward (supinated grip) and arms fully extended at your sides.
- 2Engage your core and keep your shoulders back and chest up, elbows close to your torso.
- 3Inhale as you prepare, then exhale while curling the dumbbells upward toward your shoulders by flexing your elbows, keeping upper arms stationary.
- 4Squeeze your biceps at the top of the movement, pausing briefly without swinging your body.
- 5Inhale as you slowly lower the dumbbells back to the starting position, fully extending your arms.
- 6Repeat for desired reps, maintaining control throughout.
- 7Key form tips: Avoid swinging your hips or using momentum—keep elbows tucked and movement isolated to biceps. Common mistakes: Using too much weight leading to elbow flare or partial range of motion; focus on full extension and contraction for maximum effectiveness.