Dumbbell Bicep Curl

› Dumbbell Bicep Curl

This dumbbell bicep curl will really isolate the bicep muscle and it is the primary muscle strengthened with this exercise.

The bicep muscle or the correct name is called biceps brachii is a two-headed muscle group.

The two-headed muscle are made up of an inner short head and the outer long head.

The large muscle that you see when you flex your arm is located in the upper front part of the arm between the shoulder and elbow.

Another muscle that also gets strengthen while doing this exercise is the brachialis. It’s the muscle that located underneath the lower part of the biceps.

How to do the Dumbbell Bicep Curl

When choosing a dumbbell make sure the weight is correct for your fitness level. This is the larger muscle, so try to use a heavier weight while doing this workout. 

1. 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.


2. 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.

3. Then, inhale and slowly begin to lower the dumbbells back to the starting position.

4. Repeat for the recommended amount of repetitions.

Watch the video below to ensure you are doing the this move correctly. 

Here is a great site for more Dumbbell workout. 

Watch the video below to make sure you are doing this exercise correctly


If you are looking for more dumbbell workout click on the links below.

Dumbbell Workouts

Here are some great dumbbell workouts that you can try at home or at the gym which also include two free workout videos.

Dumbbell Hammer Curl

The dumbbell hammer curl has a the same movement like the dumbbell curl but the only difference is you will holding the weight slightly different than the curl exercise. 

Dumbbell Triceps Extension

The dumbbell triceps extension is a great exercise that focuses on the triceps.

Dumbbell Triceps Kickback

Dumbbell triceps kickback exercise is another great exercise that focus on the triceps.


Below is a great 31 minutes upper body workout that will tome your core and upper body also this workout will include the bicep curl.

New! Comments

Have your say about what you just read! Leave me a comment in the box below.

More Articles

Resistance Band Bicep Curls

The resistance band bicep curls is similar to the dumbbell curl but instead of using dumbbells you are using resistance bands. The bands allow you to switch.

Interval training

Interval training  or HIIT which is short for High-intensity interval training, which is a great way to combine low intense aerobics with high intense workout.

Diabetic Friendly Recipes

Check out the diabetic friendly recipes on this site. Each recipe comes complete with nutrition information and a diabetic friendly.

You can find something new for breakfast, lunch, dinner, appetizers or even desserts.