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Strength
Biceps Curl
Dumbbells
A simple elbow-flexion exercise for building strength in the biceps and upper arm.
Level
Beginner
Equipment
Dumbbell
Focus
Biceps · Forearms
Exercise Demonstration
Visual demo
Demonstration videos focus on movement quality. Use the cues below for additional guidance.
Key Cues
Do it well.
01
Stand tall with the ribs stacked over the pelvis.
02
Keep the elbows close to the body.
03
Curl without swinging the torso.
04
Lower the dumbbells under control.
Common Mistakes
Watch for this.
01
Using momentum to lift the weight.
02
Letting the elbows drift far forward.
03
Shrugging the shoulders.
Exercise Family
Same movement.
Different setup.
Choose the version that matches your equipment, experience and current training plan.
Featured In
The Strength Edit
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