Dumbbell Biceps Curl

Standing dumbbell biceps curl performed with both arms simultaneously

TARGET MUSCLES:

  • Biceps brachii: Primary muscle at the front of the upper arm responsible for elbow flexion and forearm supination.
  • Brachialis: Muscle beneath the biceps brachii that assists with elbow flexion.
  • Brachioradialis: Forearm muscle that assists with bending the elbow.

START POSITION:

  • Stand upright with feet approximately shoulder-width apart, abdominals engaged, and spine in a neutral position.
  • Hold a dumbbell in each hand with arms extended comfortably at the sides and palms facing forward.
  • Keep elbows close to the sides of the body and wrists straight.
  • Maintain a relaxed shoulder position and look straight ahead.

PROCEDURE:

  • Exhale as you simultaneously curl both dumbbells upward by bending the elbows, keeping the palms facing forward throughout the movement.
  • Keep the upper arms close to the body and avoid moving the shoulders or swinging the weights.
  • Continue lifting until the dumbbells approach shoulder level or a comfortable range of motion is reached.
  • Pause briefly at the top of the movement.
  • Inhale as you slowly lower both dumbbells to the starting position.
  • Repeat using slow, controlled movements.

NOTES:

  • Precaution: Avoid swinging the dumbbells or leaning backward to lift the weights.
  • Precaution: Maintain straight wrists and avoid excessive movement of the elbows or shoulders.
  • Beginner variation: Use lighter dumbbells or perform alternating curls, lifting one arm at a time.