Dumbbell biceps curl
Muscles worked : Biceps · Forearms
How to do it
- Stand with a dumbbell in each hand, arms at your sides, palms facing forward.
- Elbows pinned to the ribs, shoulders down and torso still.
- Curl the dumbbell toward the shoulder without the elbow drifting forward.
- Lower slowly to full arm extension.
Common mistakes
- Swinging the torso to launch the load: the back is working, not the biceps.
- Elbows drifting forward at the top, which brings the shoulder in.
- A dropped descent, when the braked phase is the most productive one.
Where you should feel it
The work is felt at the front of the arm, from the crease of the elbow to the shoulder. The torso should stay perfectly still: that is the best sign the load is right.
Range of motion
Curl until the dumbbell approaches the shoulder and lower to a fully straight arm. Cutting the bottom short is the most common way to cheat without noticing.
Tempo and breathing
One second up, two to three down. Exhale curling.
What works, precisely
The biceps brachii flexes the elbow and supinates the forearm — hence the forward-facing palm, which puts it in a favourable position. The brachialis, underneath the biceps, flexes the elbow whatever the hand position; the brachioradialis assists.
Movement mechanics
Open-chain elbow flexion at constant load: unlike a band, the resistance does not vary, but the lever arm is longest when the forearm is horizontal — which is where the movement is hardest.
Benefits
- The most direct biceps movement, with load adjustable in fine steps.
- Complements the pulls (rows, pulldowns), where the biceps is only secondary.
- Each arm works separately, which reveals and corrects an imbalance.
Adapt and progress
- Easier : Reduce the load, or rest your back against a wall to remove any chance of swinging.
- Harder : Increase the load, slow the descent to four seconds, or pause halfway up.
- Move on when : When three sets of twelve go by with the torso still, increase the load.
Precautions
Pain in the crease of the elbow, distinct from muscular burn, calls for less load: the elbow tendons tolerate sudden overload poorly in this movement.