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Dumbbell Biceps Curl

Dumbbell Biceps Curl

ArmsDumbbellsBeginnerPlans: 1, 2, 3, 4, 5, 6, 7 days
TrapsChestSide deltsFront deltsBicepsForearmsObliquesAbsHip abductorsQuadsAdductorsCalvesTrapsChestSide deltsFront deltsBicepsForearmsObliquesAbsHip abductorsQuadsAdductorsCalves
Front
LatsTrapsUpper backRear deltsTricepsForearmsLower backHip abductorsGlutesHamstringsAdductorsCalvesLatsTrapsUpper backRear deltsTricepsForearmsLower backHip abductorsGlutesHamstringsAdductorsCalves
Back
BicepsForearms

Primary muscle

Biceps

Secondary

Forearms

How to do it

Keep the elbows fixed at your sides. Curl the dumbbell up and stay fully in control on the way down.

Common mistake

Swinging the body; moving the elbows forward; not fully extending at the bottom.

Alternative

Cable Curl
Hammer CurlCable CurlEZ-Bar Curl

Your results

No logs yet. Suggested start: bodyweight, increment 2 kg/hand.

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