Dumbbell biceps curl

A controlled strength exercise for biceps and forearms. Learn the setup with light resistance before increasing the load.

By DailyHomeFit team · Written guide · Animation not yet available

Step-by-step instructions

1. Stand tall with light dumbbells at your sides, palms facing forward and elbows close to the body.
2. Bend the elbows to bring the weights upward while keeping wrists straight.
3. Lower slowly to the starting position without swinging.

Muscles involved

Biceps and forearms.

Common mistake to avoid

Avoid leaning backward or letting the elbows travel forward to lift the load.

Before adding this to a session

This guide explains one exercise; it is not a complete training plan. Ask gym staff to check unfamiliar equipment and demonstrate its safety mechanisms. Begin with a load you can move steadily, breathe throughout the movement and leave recovery time between demanding sessions for the same muscles. Stop for pain or dizziness. Seek individual advice if a medical condition or injury affects your exercise.

Sources and further guidance

• Mayo Clinic: strength-training technique and demonstrations
• Healthdirect: equipment, technique and starting gradually

Related gym exercises

• Cable triceps pressdown
• Hammer curl
• Barbell biceps curl
• Cable overhead triceps extension

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