How To Dumbbell Curl

Why Dumbbell Curl?

Dumbbell Curls are a fundamental movement for growing the biceps. By turning the wrist you also work the brachialis which makes your biceps look fuller.

Form Check

No swinging Straight back Full extension Full contraction


  1. Begin with two dumbbells by your side
Dumbbell Curl
  1. Contract your first bicep and lift the dumbbell to upper chest height
  2. Turn your wrist while lifting so that your inside hand faces you
Dumbbell Curl
  1. Lower the dumbbell back down
Dumbbell Curl
  1. Repeat with your other arm
Dumbbell Curl
  1. Lower the dumbbell back down to complete the repetition
Dumbbell Curl

Help us improve this guide

Please let us know how to improve this guide via the short survey below. We want it to be accurate, simple and helpful.