Dumbbell Curls

Exercise Summary
Primary Muscle(s) Biceps
Secondary Muscle(s) Forearms
Equipment Dumbbell
Emphasis Isolation
Type Pull

Dumbbell Curls Instruction

  • Feet positioned in an athletic stance slightly outside shoulder-width.
    • Your knees are slightly bent and toes pointed straight ahead.
  • The core is braced and engaged. Shoulders are pinned back with your chest up.
  • With a dumbbell in each hand, stand up straight with your elbows close to your sides.
  • Maintaining fixed upper arms, begin to curl the weights up while rotating the palms so they are facing you at the top of the lift.
    • The biceps and forearms are controlling the movement.
    • AVOID shrugging your shoulders.
  • After a brief pause, lower to the starting position.
  • The eccentric portion is just as important as the concentric with arm development.
    • Don't "drop" the weight from the top.


  • Refrain from “swinging” the weight or leaning backwards.
  • The muscle used first will be used the most. Initiate the movement with your bicep and forearm, not your lower half or shoulder.
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