Dumbbell Biceps Curl
The dumbbell biceps curl is a simple, effective way to build arm size and strength, and it's just as useful at home as it is at the gym.
Equipment
Dumbbells
Difficulty
beginner
Sets & reps
3 sets · 10-12 reps
Muscles worked
Biceps, Forearms
A standing curl performed with a dumbbell in each hand, allowing each arm to work independently for balanced biceps development.
How to do it
- Stand holding a dumbbell in each hand at your sides, palms facing forward.
- Keep your elbows close to your torso throughout the movement.
- Curl the dumbbells up toward your shoulders, squeezing your biceps at the top.
- Lower back down under control to full arm extension.
- Alternate arms or curl both together, depending on your program.
Coaching tips
- Rotate your wrist slightly outward as you curl for a fuller biceps contraction.
- Keep your upper arms still — only your forearms should move.
- A great home-gym option since it needs just a pair of dumbbells.
Common mistakes
- Swinging the dumbbells up using momentum from the shoulders.
- Letting the elbows drift forward away from the torso.
Frequently asked questions
Should I curl both arms together or alternate?
Both work — alternating lets you focus more on each rep, while curling together saves time. Either fits well into a balanced arm routine.
Start tracking your workouts free
GymMonster is free on iOS and Android — or open it right inside Telegram, no download needed. Log your first set in under a minute.
