Strength

Dumbbell Curl

The Dumbbell Curl is an effective exercise for targeting biceps and building arm strength. It involves lifting a dumbbell from your waist to your shoulder, helping to increase muscle tone.
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Dumbbell Curl instructions
Step-by-step instructions
1
Stand up straight holding a dumbbell in each hand at arm's length and with palms facing towards you. Keep your elbows close to your torso.
2
Curl the dumbbells while contracting your biceps. Keep the upper arm stationary, only moving your forearm. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level.
3
Hold the contracted position for a second and slowly begin to lower the dumbbells back to the starting position.
4
Remember to breathe out while you curl and in as you relax and do not use your back or shoulders to lift the weights; they should stay stationary throughout the exercise.
5
Repeat for the recommended amount of repetitions.
Stand up straight holding a dumbbell in each hand at arm's length and with palms facing towards you. Keep your elbows close to your torso.
Curl the dumbbells while contracting your biceps. Keep the upper arm stationary, only moving your forearm. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level.
Hold the contracted position for a second and slowly begin to lower the dumbbells back to the starting position.
Remember to breathe out while you curl and in as you relax and do not use your back or shoulders to lift the weights; they should stay stationary throughout the exercise.
Repeat for the recommended amount of repetitions.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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