Dumbbell Biceps Curl

Muscles involved

Biceps

How to do it

1. Stand with feet shoulder-width apart, holding dumbbells with palms facing forward. 2. Bend your elbows, lifting the dumbbells towards your shoulders. 3. Hold the contraction at the top position. 4. Lower the dumbbells controllably to the starting position.

Equipment required

Mancuernas

Muscles worked

MaleFemale

Biceps brachiiBrachialBrachioradialis

Tips

- Keep your elbows tucked close to your sides throughout the curl. - Lift the dumbbells by contracting your biceps, not using body momentum. - Control the descent, fully stretching your arms.

Difficulty