Dumbbell exercise

Bicep Curl (Dumbbell) form, muscles worked, and workout tracking

The dumbbell bicep curl is a foundational isolation exercise targeting the biceps brachii. It is primarily used to build upper arm size, improve elbow flexion strength, and enhance muscle definition through a controlled range of motion.

Bicep Curl (Dumbbell) illustration

How to do Bicep Curl (Dumbbell)

  1. 1Stand tall with a dumbbell in each hand, palms facing forward and arms fully extended.
  2. 2Keep your elbows tucked close to your torso and stationary throughout the movement.
  3. 3Exhale as you curl the weights toward your shoulders, focusing on squeezing the biceps at the top.
  4. 4Inhale as you slowly lower the dumbbells back to the starting position with full control.
  5. 5Avoid using momentum or swinging your torso to complete the repetitions.

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Track Bicep Curl (Dumbbell) in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.