Dumbbell Bicep Curl

How to Do Dumbbell Bicep Curl: Step by Step

1. Stand tall, elbows pinned to sides
2. Curl weight up with controlled motion
3. Squeeze biceps at the top
4. Lower slowly — don't just drop the weight

Common Mistakes to Avoid

• Swinging the body for momentum
• Moving elbows forward during the curl
• Not controlling the negative

Dumbbell Bicep Curl Tips

• Use a lighter weight and do the movement perfectly — cheating builds ego, not biceps
• Try 'eccentric curls' — 4-5 seconds on the way down — for serious growth
• Alternate arms or curl both at once; alternating lets you use slightly more weight
• Keep your wrists straight, not curled back

Muscles Worked