Dumbbell Bicep Curl


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Dumbbell Bicep Curl

Try this Version of the Classic Bicep Curl, which uses Dumbbells and Both Arms at the Same Time

Welcome to our Dumbbell Bicep Curl Exercise Instruction Guide!

On this page you’ll learn how to do this version of the bicep curl using the correct technique. Below you’ll find pictures, exercise instructions, and tips on how to get the most out of this and other bicep exercises so that you can add immediately to your bicep workouts.

Have you checked out our best bicep exercises yet? See if this bicep exercise made the list.

Exercise Summary

Exercise Name: Dumbbell Bicep Curl
Main Muscle: Biceps
Secondary Muscle(s): Forearms
Exercise Type: Pull, Isolation
Equipment Required: Dumbbell

Exercise Description and Instruction:

This weight training exercise is dumbbell exercise version of the Bicep Curl. It uses dumbbells and both arms at the same time to curl and work your biceps.

To Perform This Exercise:

  1. Stand with our feet shoulder width apart, your knees slightly bent and your abs drawn in.
  2. Grasp a dumbbell in each hand so your palms are facing up and extend your arms to the sides of your body.
  3. While keeping your elbows locked in position, lift your arms to your chest so that your forearms touch your biceps.
  4. In a slow controlled manner lower your arms to the starting position.


  1. Keep your elbows in the same position throughout the exercise. They should be drawn in to your torso, shoulder width apart.
  2. Keep your knees slightly bent to help prevent yourself from swinging your torso.


Check out these variations of the bicep curl exercise:
  • Alternate Bicep Curl
  • Alternate Hammer Curl
  • Preacher Bar Curl
  • Hammer Curls With Rope

Now that you’ve seen the dumbbell bicep curl check out all our other bicep exercises!

Final Related Pages:

Or, check out these other pages of interest:

  • All Weight Training Exercises
  • Bicep Workouts and Tricep Workouts
  • Best Bicep Exercises
  • Barbell Exercises / Body Weight Exercises / Cable Exercises / Dumbbell Exercises

You’ve seen the Bicep Exercises. Check out the Workout Routines.
Start at our Home Page.

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