How to do a dumbbell bicep curl

Upper bodyDumbbellsBeginner

The classic curl — the simplest way to build your biceps. Control it, don't swing it.

How to do it

1Elbows tucked at your sides
2Curl the dumbbells up toward your shoulders
3Lower slowly, all the way down

Common mistakes

×Swinging your body to lift the weight
×Letting your elbows drift forward

Muscles worked

Biceps

Let Core Buddy do the deciding

See the dumbbell bicep curl and 200+ more inside Core Buddy. It builds and times the whole session for you — every move with a video like this one. Free to download.

Try these next

Upper bodyBeginner

Hammer curl

A curl with palms facing each other — hits the biceps and forearms, and it's easy on the wrists.

How to do it →

Upper bodyBeginner

Bicep curl hold

Curl to halfway and hold — a burning isometric that builds real bicep strength and endurance.

How to do it →

Upper bodyBeginner

Concentration curl

Seated with your elbow braced on your thigh, curl one arm — total focus on the bicep, no cheating.

How to do it →