How to do the Dumbbell Curl
Stand tall with a dumbbell in each hand, arms hanging by your sides and palms facing forward. Keeping your upper arms pinned to your sides, curl both dumbbells up by bending the elbows until your biceps are fully squeezed and the weights are near your shoulders. Pause, then lower under control until your arms are almost straight.
Common mistakes to avoid
- Swinging the weights up. Keep your torso still and elbows fixed — no body english.
- Half reps. Lower until your arms are nearly straight to train the full range.
- Letting the elbows drift forward. Keep your upper arms locked at your sides.
Tips and who it’s for
The dumbbell curl suits every level and lets each arm work independently, evening out side-to-side strength differences. For more forearm and brachialis emphasis, try the dumbbell hammer curl with a neutral grip.
