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Dumbbell Bicep Curl
Beginner
Arms

Dumbbell Bicep Curl

An isolation curl to thicken the biceps with a full stretch and a hard peak contraction.

Key specs

EquipmentDumbbells
DifficultyBeginner
Sets3
Reps10-12
Duration12 min
Calories80 kcal
Rating4.3

Instructions

  1. 1

    Stand tall with dumbbells at your sides, palms forward.

  2. 2

    Curl the weights without swinging the torso.

  3. 3

    Squeeze at the top, then lower until arms are fully extended.

  4. 4

    Keep elbows pinned near the ribs throughout.