How to do Dumbbell Bicep Curl

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Difficulty: Medium

Impact Level: Normal

Target Body Parts: biceps


Stand with your feet at hip width and core engaged to support you throughout the movement. Start with a dumbbell in each hand, at your sides, like you would hold suitcases. Bend your right arm at the elbow and raise the right dumbbell up towards your shoulder, rotating it as you do so that your palm faces in towards your right shoulder. Then lower it with control, rotating it back to the start position. Repeat this movement with the left arm and then keep alternating left and right for the duration of the exercise.

How to make Dumbbell Bicep Curl easier

This exercise can be made easier by using lighter dumbbells or try improvising with a water bottle in each hand. You can also do this exercise without holding anything to begin with.

How to make Dumbbell Bicep Curl more challenging

Once you have mastered these, try our variations like Dumbbell Hammer Curls and Dumbbell Popeye Hammer Curls.

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