How To Do & Muscles Worked

dumbbell bicep curls

The bicep curl is an accessory exercise meaning it works only one muscle group: the biceps. These are the muscles at the front of the upper arm that are fired throughout the day anytime you lift something up above waist level.

  • Easy
  • Moderate
  • Challenging

Which Muscles Are Worked?

Diagram of primary and secondary muscles worked from Dumbbell bicep curls

Primary Muscles


Secondary Muscles


Exercise Type

Dumbbell icon

How to do dumbbell bicep curls Properly

Step by Step Guide

Begin standing with the feet hip distance apart and hold a dumbbell in each hand with a supinated grip (palms facing forward) and elbows straight. Have a tall posture with shoulders back.

While keeping the elbows near your side and upper arms stationary, raise the dumbbells up toward your shoulders.

Then, lower the dumbbells back down to the start position with control.

Repeat for the desired repetitions.

Common Mistakes

A common mistake is letting the elbows drift back behind your torso. Instead, keep the elbow tucked in near your sides the entire time. This way you are truly shortening those biceps during the contraction. Also, be sure to curl with a slow and controlled movement as opposed to doing a swinging curl using momentum.


Animation of how to do Dumbbell bicep curls