Dumbbell Bicep Curl
The Dumbbell Bicep Curl is a beginner dumbbell exercise that works the Biceps. Follow the steps below.
Target musclesBiceps
EquipmentDumbbell
LevelBeginner
How to do the Dumbbell Bicep Curl
- Stand up straight with a dumbbell in each hand at arm's length.
- Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward.
- This will be your starting position.Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps.
- Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.Then, inhale and slowly begin to lower the dumbbells back to the starting position.Repeat for the recommended amount of repetitions.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
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Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.