Dumbbell Bicep Curl
Form Cues
- 1
Stand with feet shoulder-width apart, dumbbells at your sides, palms facing forward.
- 2
Keep your elbows tucked close to your torso throughout.
- 3
Curl the dumbbells upward by flexing your biceps.
- 4
Squeeze hard at the top — dumbbells should be near shoulder level.
- 5
Lower slowly under control to the starting position.
- 6
Avoid swinging — keep the movement strict.
Common Mistakes
- ●
Swinging the body to lift the weight — use only your arms.
- ●
Letting elbows drift forward as you curl up.
- ●
Not fully extending at the bottom — go through the full range.
- ●
Rushing the descent — the eccentric phase builds the most muscle.
Video guide coming soon
Equipment Variations
- ▸
Barbell curl — bilateral, allows heavier loading.
- ▸
Hammer curl — neutral grip, emphasizes brachialis.
- ▸
Incline dumbbell curl — greater stretch at the bottom.
- ▸
Band curl — consistent tension with bands.
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