Barbell Curls
Forearms·Barbell·Beginner·Compound
Exercise guide
Dumbbell Biceps Curls
The Dumbbell Biceps Curl targets the biceps by flexing the elbows under controlled resistance.
Category
Strength
Difficulty
Intermediate
Movement
Compound
Bodyweight
No
How to
How to do the Dumbbell Biceps Curls
- 01
Stand upright holding a dumbbell in each hand with palms facing forward.
- 02
Keep your elbows close to your sides.
- 03
Curl the dumbbells upward toward your shoulders.
- 04
Squeeze your biceps at the top.
- 05
Lower the dumbbells slowly back to the starting position.
- 06
Repeat with controlled movement.
Performance tips
Cues that matter
- Keep your elbows fixed at your sides
- Avoid swinging or leaning back
- Control the lowering phase to maintain tension
Common questions
Frequently asked
What muscles does the Dumbbell Biceps Curls work?
The Dumbbell Biceps Curls primarily targets the Biceps. Supporting muscles include Forearms.
Is the Dumbbell Biceps Curls a compound or isolation exercise?
The Dumbbell Biceps Curls is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Dumbbell Biceps Curls?
You need the following equipment: Dumbbells.
What difficulty level is the Dumbbell Biceps Curls?
The Dumbbell Biceps Curls is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.
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