Demo & instructions
Dumbbell Curl
Also known as: Dumbbell Biceps Curl, Standing Dumbbell Curl
Instructions
You curl a dumbbell in each hand from your sides up to your shoulders. Each arm works on its own, so neither side can hide behind the other and your wrists are free to turn naturally.
- Movement
- Elbow flexion
- Type
- Isolation
- Level
- Beginner
- Typical range
- 8–20 reps
Setup
- 1Stand tall holding a dumbbell in each hand at your sides, palms facing forward.
- 2Set your feet hip-width apart and keep your elbows close to your ribs.
Execution
- 1Curl both dumbbells up toward your shoulders, keeping your upper arms still.
- 2Turn your little fingers slightly toward the ceiling as you reach the top.
- 3Pause and squeeze, then lower the weights slowly until your arms are straight.
Breathing
Target
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
