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Dumbbell Curl

A standing isolation exercise that trains the elbow flexors through a full supinated curl with each arm loaded independently.

ArmsDumbbellElbow flexion
GoLightWeight mediadumbbell-curl

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Primary

Biceps brachii

Secondary

BrachialisBrachioradialisForearm flexors

Equipment

Dumbbell

Pattern

Elbow flexion

Setup

  1. 01Stand tall holding a dumbbell in each hand at the sides.
  2. 02Set feet around hip width with a slight knee bend.
  3. 03Pin the elbows close to the ribs and face the palms forward.
  4. 04Brace the trunk and pull the shoulders down and back.

Execution

  1. 01Curl the dumbbells toward the shoulders by flexing the elbows.
  2. 02Keep the upper arms still as the forearms rotate up.
  3. 03Squeeze the biceps at the top with palms fully supinated.
  4. 04Lower under control until the arms are fully extended.

Checkpoints

  • -Elbows stay pinned to the sides throughout.
  • -The torso remains upright with no swinging.
  • -Wrists stay neutral and the palms finish supinated.
  • -Each rep ends in full elbow extension.

Common mistakes

  • -Swinging the torso to heave the weight up.
  • -Letting the elbows drift forward to recruit the shoulders.
  • -Cutting the range short and skipping full extension.
  • -Dropping the dumbbells quickly instead of controlling the lowering.

Programming notes

  • -Use 3 to 4 sets of 8 to 15 reps.
  • -Alternating arms allows heavier loads while curling both keeps tension constant.
  • -Pair with a pressing or triceps movement for balanced arm work.

Related exercises

Barbell Curl

Barbell / Arms

Hammer Curl

Dumbbell / Arms

Cable Curl

Cable / Arms

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