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Dumbbell Biceps Curl
How to do the Dumbbell Biceps Curl with good form: step-by-step technique, the muscles it works (biceps), coaching cues and the mistakes to avoid.
Muscles worked
- Primary
- Biceps
- Secondary
- Forearms
How to do it
- Stand upright holding a dumbbell in each hand at your sides with a neutral grip (palms facing your legs).
- Keep your feet planted firmly, brace your core, and pin your elbows to the sides of your ribcage.
- Initiate the curl with your right arm, rotating your wrist outward (supinating) as the dumbbell rises.
- Continue curling until your palm faces your shoulder and your bicep is fully contracted.
- Lower the dumbbell under strict control back to the starting position while rotating your wrist back to neutral.
- Repeat the exact same motion with your left arm, alternating sides for the duration of the set.
Coaching cues
- Supinate (turn the palm up) on the way up
- Keep the upper arm completely still
- Squeeze the bicep at the top
Common mistakes
- Swinging the weight up by utilizing momentum from the hips
- Letting the elbows travel forward in front of the body
- Failing to fully supinate the wrist at the top of the curl
Equipment and setup
Dumbbells
Standing tall holding a dumbbell in each hand.
Also known as: Alternating DB Curl, Supinating Dumbbell Curl
Track your Dumbbell Biceps Curl in ROAN
ROAN fills in last session’s weight and reps, estimates your 1RM and keeps your best sets.
