# Bicep Curl (Dumbbell)

> A standing dumbbell curl with both arms that trains your biceps.

Page: https://fitnessie.app/exercises/dumbbell-curl/
Type: Dumbbell · Isolation
Demo video: https://fitnessie.app/demos/bicep-curl-dumbbell/560f1fbae23a7682.mp4

## How to do it

1. Stand tall holding a dumbbell in each hand with your arms hanging and palms facing forward.
2. Keep your elbows at your sides.
3. Curl both dumbbells up toward your shoulders until your elbows are fully bent.
4. Squeeze at the top.
5. Lower under control to straight arms.

## Key cues

- Elbows at your sides
- Chest up, only the arms move
- Wrists straight
- Curl both together
- Full range

## Common mistakes

- Letting the elbows drift back
- Swinging the body with too heavy a weight
- Half reps
- Bending the wrists

## Muscles worked

- Primary: Biceps
- Secondary: Forearms

## Equipment

Dumbbells.

## Variations

- [Bicep Curl (Machine)](https://fitnessie.app/exercises/machine-bicep-curl/)
- [Bicep Curl (Barbell)](https://fitnessie.app/exercises/barbell-curl/)
- [Bicep Curl (Cable)](https://fitnessie.app/exercises/cable-curl/)
- [Bicep Curl (Band)](https://fitnessie.app/exercises/band-bicep-curl/)

## Programs that use it

- [Push Pull Legs](https://fitnessie.app/programs/ppl/)
- [PHUL](https://fitnessie.app/programs/phul/)
- [Upper/Lower](https://fitnessie.app/programs/upper-lower/)

## References

- [StrengthLog: Dumbbell Curl](https://www.strengthlog.com/dumbbell-curl/)
- [BarBend: Alternating Biceps Curl](https://barbend.com/alternating-biceps-curls/)