Dumbbell curl
A standing curl that trains the biceps through a full range of motion.
- Muscle group: Arms
- Equipment: Dumbbells
- Difficulty: Beginner
Also known as: Biceps curl, Dumbbell biceps curl, Bicepscurl, Bicepscurl med håndvægte
How to do it
- Stand tall with a dumbbell in each hand and elbows pinned near your sides.
- Curl the weights up, rotating the palms toward your shoulders.
- Lower slowly until the arms are straight.
Common mistakes
- Swinging the torso to start the curl.
- Letting the elbows drift forward.
Alternatives
Watch a video demonstration on YouTube
“PERFECT Bicep Curl Form Tips” by Andrew Kwong (DeltaBolic) (opens YouTube)
Used in the programmes
- Upper / lower 4-day4 days a week
- Push / pull / legs 6-day6 days a week
- Hypertrophy 4-day split4 days a week
- Arms focus (home, dumbbells)3 days a week
- Back focus (gym)3 days a week
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General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.