Bicep Curl (Dumbbell) Guide

Reviewed by Michael Liu

Updated on Jul 10, 2025

Bicep Curl (Dumbbell) Exercise Demo

Exercise Profile

Exercise Equipment

Dumbbell

Primary muscles

Biceps

Secondary muscles

Forearms

Exercise Category

Arm Isolation

Bicep Curl (Dumbbell) Muscles Worked

Front

Back

MuscleSet

Biceps

83.3%

Forearms

16.7%

Bicep Curl (Dumbbell) Overview

The dumbbell bicep curl is a foundational isolation exercise that builds arm size and strength by targeting the biceps brachii. Using dumbbells allows each arm to move independently, reducing muscular imbalances and allowing a more natural path of motion. Variations include alternating curls, hammer curls, and supinated curls for targeting different angles. Focus on strict form, full range of motion, and controlled tempo to maximize bicep engagement and growth. This is a classic go-to movement for aesthetic and functional arm training.

Why Do The Bicep Curl (Dumbbell) ?

Bicep Curl (Dumbbell) is an essential exercise for developing functional strength, improving performance, and promoting hypertrophy in the targeted muscle groups. It can help correct muscular imbalances, support joint health, and enhance coordination, depending on the movement pattern. Incorporating this exercise into your training routine not only improves strength but also contributes to greater athleticism, injury prevention, and physique development. This movement is especially effective when performed with proper form and integrated into a well-rounded training plan tailored to your goals.

How to Do A Bicep Curl (Dumbbell)

1. Stand with dumbbells in each hand, arms at sides. 2. Curl the dumbbells by bending your elbows and rotating palms up. 3. Squeeze biceps at the top, then lower slowly. 4. Avoid swinging or using momentum.

Machine Tips

N/A – stand or sit upright, control the motion, and avoid swinging.

How to Progress

Increase reps or weight, slow the eccentric phase, or use preacher or incline variations for challenge.

PROGRAMS WITH Bicep Curl (Dumbbell)