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Visual demonstration of the Dumbbell Curls exercise

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Intermediate

Difficulty
Intermediate
Movement type
Strength
Primary muscles
Biceps
Secondary muscles
Forearms
Equipment
Dumbbells
Exercise guide

Dumbbell Curls

4 steps Updated 29/08/2026

Dumbbell Curls is a free weights exercise targeting Biceps (Biceps Brachii) using Dumbbells.

Step by step

How to perform it

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing inwards (neutral grip).
  2. Keep your elbows close to your torso and curl the dumbbells up towards your shoulders, rotating your wrists so your palms face upward at the top of the curl.
  3. Hold the top position for a brief moment, ensuring you squeeze your biceps.
  4. Slowly lower the dumbbells back to the starting position, rotating your wrists back to the neutral grip, maintaining control throughout the movement. Repeat for the desired number of repetitions.
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Last updated: 29/08/2026

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Dumbbell Curls

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