How to Do Dumbbell Bicep Curl

Dumbbell Bicep Curl is a biceps exercise using dumbbell, listed as intermediate in the A90 Training Club catalogue. It is a elbow flexion, bilateral movement.

Also known as Dumbbell Curl, Dumbbell Curls.

Primary muscle

Biceps

Equipment

Dumbbell

Difficulty

Intermediate

Movement

Elbow flexion, bilateral

01 / Move with control

How to perform

How to do Dumbbell Bicep Curl

  1. 01Stand with feet hip-width apart holding a dumbbell in each hand with palms facing forward.
  2. 02Inhale and curl the weights toward the shoulders by flexing the elbows.
  3. 03Squeeze the biceps at the top of the range while keeping the upper arms vertical.
  4. 04Exhale and lower the dumbbells back to the starting position until the arms are fully extended.
  5. 05Ensure the palms remain supinated throughout the entire set.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Bicep Curl

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Biceps Bends the elbow and curls weight toward the shoulder.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

Verified secondary muscles: Brachialis, Forearm flexors.

03 / A90 Coach

A90 Coach tip

Keep the elbows pinned to the ribcage to prevent the front deltoids from taking over the lift on the way up.

Same coaching engine used inside the A90 app

04 / Form checks

Common mistakes

  • Swinging the torso or using momentum to move the dumbbells.
  • Letting the elbows drift forward or backward instead of keeping the upper arms stable.
  • Bending the wrists instead of keeping them neutral through the curl.
  • Using so much weight that the range of motion becomes shortened.

05 / Cues

A90 coaching cues

  • Keep the upper arms close to the ribs while the forearms do the movement.
  • Keep the palms facing forward and the wrists neutral throughout the curl.
  • Lower the dumbbells under control until the arms are fully extended before the next rep.

07 / FAQ

Dumbbell Bicep Curl questions

What muscles does Dumbbell Bicep Curl work?

Dumbbell Bicep Curl is catalogued as a biceps exercise in A90 Training Club, with the biceps as its primary muscle group. It also works the brachialis and forearm flexors.

How do you do Dumbbell Bicep Curl correctly?

Stand with feet hip-width apart holding a dumbbell in each hand with palms facing forward. Inhale and curl the weights toward the shoulders by flexing the elbows. Squeeze the biceps at the top of the range while keeping the upper arms vertical. Exhale and lower the dumbbells back to the starting position until the arms are fully extended. Ensure the palms remain supinated throughout the entire set.

What is the A90 coach tip for Dumbbell Bicep Curl?

Keep the elbows pinned to the ribcage to prevent the front deltoids from taking over the lift on the way up.

What are the common mistakes with Dumbbell Bicep Curl?

Swinging the torso or using momentum to move the dumbbells. Letting the elbows drift forward or backward instead of keeping the upper arms stable. Bending the wrists instead of keeping them neutral through the curl. Using so much weight that the range of motion becomes shortened.

Is Dumbbell Bicep Curl suitable for beginners?

Dumbbell Bicep Curl is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Bicep Curl?

Dumbbell Bicep Curl uses dumbbell.

What exercises are similar to Dumbbell Bicep Curl?

Hammer Curl, Barbell Curl, Dumbbell Preacher Curl are approved alternatives to Dumbbell Bicep Curl in the A90 catalogue.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes dumbbell bicep curl into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

Download on the App StoreGet it on Google Play

Free to download · 7 day free trial · Cancel anytime