Arms / Beginner / Isolation (single joint)

Dumbbell Biceps Curl

A standing two-arm curl with a supinated grip that builds the biceps.

At a glance

Primary

Biceps

Secondary

Forearms & grip

Equipment

Dumbbells

Movement pattern

Elbow flexion (curl)

Level

Beginner

Type

Arms, Isolation (single joint)

How to do it

1. Stand holding a dumbbell in each hand at your sides, palms facing forward.
2. Keeping your elbows at your sides, curl both dumbbells up toward your shoulders.
3. Squeeze the biceps at the top.
4. Lower slowly to straight arms.

Tips

• Avoid swinging the body to lift the weight.

Common mistakes

• ✗ Swinging the body to lift the weight.

  Why it hurts: The lower back jerks on every rep and the biceps tendon gets sudden loads.

  ✓ Instead: Stand tall with the elbows pinned at your sides and use a weight you can curl without swinging.

• ✗ Dropping the weight and snapping the elbow straight.

  Why it hurts: A sudden stretch under load is how distal biceps tendon injuries happen.

  ✓ Instead: Lower slowly and keep a slight bend at the bottom.

Open in the appGet started