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Biceps Exercise - Dumbbell Bicep Curl

dumbbell biceps curl Bodybuilding.com

Stand straight up, with your head up and your legs straight. Start with the dumbbell at arm's length with your palms facing in. Curl dumbbell up at the same time, twising your wrists on the way up, alternating one hand at a time.

Your palms should be facing up when you are at the end of the movement. Do NOT swing and do NOT move your elbows. They should stay in the same place during the whole movement. Keep your arms close to your side. This one is easy to cheat on... so don't do it!

Main Muscle Worked: Biceps.
Other Muscles Worked: None.
Equipment required: Dumbbells.

Dumbbell Bicep Curl Exercise Video Clip

 

More Arm Exercises


palmsdownbenchdb.jpg
Forearms Exercise - Palms Down Dumbbell Wrist Curl
Place two dumbbells beside a flat bench and then kneel on the opposite side of the bench. Hold dumbbells with your palms down.
chinup.jpg
Biceps Exercise - Chin Up
Hold the chin-up bar with a reverse grip (palms facing you) with your hands about 6 to 8 inches apart. Pull yourself up and try to
palmsupbenchdb.jpg
Forearms Exercise - Palms Up Dumbbell Wrist Curl
Place two dumbbells beside a flat bench and then kneel on the opposite side of the bench. Hold dumbbells with your palms up. Place
hammercurl.jpg
Biceps Exercise - Hammer Curls
With a dumbbell in each hand, stand with your arms hanging at your sides, palms facing each other. Keep your elbows locked into
dbcurl.jpg
Biceps Exercise - Dumbbell Bicep Curl
Stand straight up, with your head up and your legs straight. Start with the dumbbell at arm's length with your palms facing in.