Dumbbell Bicep Curl
Technique guide
Set-up
- Stand holding a dumbbell in each hand, arms straight, palms facing forward.
How to do it
- Curl the dumbbells up towards your shoulders.
- Squeeze at the top.
- Lower slowly to straight arms.
Coaching cues
- Elbows stay at your sides.
- Control the lowering.
Common mistakes
- Swinging the dumbbells up with the body.
- Cutting the lowering short.
Reviewed by Anthony Markson on 2026-11-01
This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.
Alternatives
Easier and harder versions of this movement, and the same movement with other equipment.
Same movement
- Barbell Bicep CurlBarbell
- Bicep Curl MachineMachine
- Cable Bicep CurlCable
- Resistance Band CurlBand
- EZ-Bar CurlBarbell
- EZ-Bar Preacher CurlBarbell
- Reverse Barbell CurlBarbell
- Rope Hammer CurlCable
- Resistance Band Hammer CurlBand
- Hammer CurlDumbbell
- Incline Dumbbell CurlDumbbell
- Dumbbell Concentration CurlDumbbell
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