Dumbbell Curl

Pro Tip

Squeeze your biceps consciously while curling up for added benefit.

How To

Stand upright with your hands by the side of your body with palms facing inwards, holding one dumbbell in each hand with a neutral grip.
Keeping your upper arms by your side, exhale and raise the dumbbells up towards your shoulders by flexing your arms and simultaneously rotating your palms inward so that your palms are facing you. Avoid using your legs or back.
Continue until your arms are fully flexed and the dumbbells cannot be curled any further.
Inhale and lower your arms back down, returning to the starting position.

Primary Muscle Groups

Outer Bicep

Outer portion of your bicep.

Secondary Muscle Groups

Inner Bicep

Inner portion of your bicep.

Inner Forearm

A group of muscles on the inside of your lower arm.

Outer Forearm

A group of muscles on the outside and sides of your lower arm.

Equipment

Dumbbells

When gripping dumbbells, make sure you position your hands in the middle of the bar and not at the end next to the plates.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Incline Dumbbell Curl

Zottman Preacher Curl

Dumbbell Reverse Curl

Incline Hammer Curl

Preacher Hammer Curl

Cross Body Hammer Curl

Alternatives

Exercises that target the same primary muscle groups with different equipment

Olympic Parallel Bar Hammer Curl

Cable Curl With Lat Bar

Band Cross Chest Curl

Close Grip Lat Pulldown

EZ Bar Reverse Curl

Cable Rope Curl

Barbell Drag Curl

Barbell Reverse Curl