Dumbbell Biceps Curl
A bilateral elbow curl performed with one dumbbell in each hand.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Elbow flexion
- Modality
- Strength
- Difficulty
- Beginner
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Bilateral
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Stand tall or sit upright with a dumbbell in each hand.
- Let the arms hang by your sides and keep the elbows close to the torso.
Do the rep
- Curl both dumbbells upward by bending the elbows.
- Lower the weights until the arms are straight without moving the upper arms.
What counts as a rep
A rep counts when both dumbbells reach the top without upper-arm movement and the elbows return to straight.
One rep starts with both elbows extended, completes the curl without moving the upper arms, and ends with both elbows extended again.
Breathing
Exhale as you curl; inhale as the dumbbells lower.
Cues
- Keep elbows still.
- Curl without swinging.
- Lower all the way.
Common mistakes
Swinging the torso
What you seeThe hips or shoulders move to start the curl.
FixUse less load and keep the torso still.
A still torso keeps the load at the elbows instead of adding momentum.
Elbows move forward
What you seeThe elbows travel ahead of the torso near the top.
FixKeep the upper arms beside the torso.
Stationary upper arms preserve the full curl range.
Stop the set if
- Stop if you feel sharp pain.
- Stop if you must swing the torso or cannot lower both dumbbells safely.
- End the set when you cannot meet the stated range under control.
General educational content, not individual coaching or medical advice.
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