Bicep Curl (Dumbbell)

A fundamental isolation exercise for building bicep strength and size using dumbbells with controlled concentric and eccentric movements.

Instructions

1. Stand up straight with a dumbbell in each hand at arm’s length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward.
2. Keeping the upper arms stationary, exhale and curl the weights while contracting your biceps.
3. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
4. Hold the contracted position for a brief pause as you squeeze your biceps.
5. Inhale and slowly begin to lower the dumbbells back to the starting position with control.
6. Repeat for the recommended amount of repetitions.

Tips

• Keep your elbows stationary against your sides throughout the movement to isolate the biceps
• Avoid swinging the dumbbells or using momentum; control the weight on both the lift and the lower
• Maintain a neutral spine and avoid leaning back excessively
• Lower the dumbbells with the same control as you lifted them, taking 2-3 seconds for the eccentric phase
• Consider performing this exercise as a bilateral movement (both arms simultaneously) or alternating arms for added stability
• Adjust the dumbbell weight to allow full range of motion without compromising form