Outer Dumbbell Curl

Pro Tip

Focus on consciously squeezing your biceps while raising the dumbbells for added benefit.

How To

  1. 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.
  2. 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 outward. Avoid using your legs or back.
  3. Continue until your arms are fully flexed and the dumbbells cannot be curled any further.
  4. Inhale and lower the dumbbells down, returning to the starting position.

Primary Muscle Groups

Inner Bicep

Inner portion of your bicep.

Secondary Muscle Groups

Inner Forearm

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

Outer Bicep

Outer portion of your bicep.



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


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


Exercises that target the same primary muscle groups with different equipment