Biceps · Dumbbell · Beginner
How to do Bicep Curl
The dumbbell bicep curl is the basic arm exercise for the biceps. Holding a weight in each hand lets each arm work on its own, so a stronger side can't take over, and turning the palms up as you lift works the biceps through their full job.
How to do Bicep Curl, step by step
- Stand tall with a dumbbell in each hand, arms hanging straight and palms facing forward.
- Keeping your elbows tucked at your sides, curl the dumbbells up toward your shoulders.
- Squeeze at the top without letting your elbows drift forward.
- Lower the dumbbells slowly until your arms are fully straight again.
Station taken, or training at home? Alternatives to Bicep Curl →
Track Bicep Curl in SPLYT
Bicep Curl is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.
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