Two-Arm Dumbbell Curl

Freeweight Beginner

Build bigger biceps with the two-arm dumbbell curl — a classic free-weight curl through a full range. Form cues, the no-swing rule, common mistakes, and a variation.

Muscles worked

See it in action 🎥

Dumbbell Curl vs Hammer Curl

Dumbbell Curl 2 Hands

Two-Arm Dumbbell Curl vs similar exercises

Two-Arm Dumbbell Curl vs Arm Curl
Two-Arm Dumbbell CurlArm Curl
Same main muscles at the same intensity — the difference is in how you perform it.
- EquipmentFree weightsGuided machine
Two-Arm Dumbbell Curl vs Cable Bayesian Curl
Two-Arm Dumbbell CurlCable Bayesian Curl
Same main muscles at the same intensity — the difference is in how you perform it.
- LevelBeginnerIntermediate