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§ L · Exercises · BicepsUpdated

Dumbbell Biceps Curl

Builds the biceps and improves elbow flexion strength. It helps with pulling, lifting and carrying everyday loads.

Base exercise: Biceps curl
All biceps exercises
Muscle group
Equipment
Exercise type
Isolation
Technique
Basic technique
One side at a time

Muscles worked

§ 01 · Muscles
Primary muscle
Biceps
Supporting muscles
Forearm

How to perform

§ 02 · Steps
  1. 01

    Stand tall, hold the dumbbells at your sides with your arms straight, brace your core, and keep your palms facing forward.

  2. 02

    Curl the dumbbells up by bending your elbows without swinging, and keep your elbows close to your body.

  3. 03

    Squeeze your biceps at the top, and keep your wrists neutral without bending them.

  4. 04

    Lower the dumbbells under control through the full range of motion, and keep your shoulders down with your shoulder blades lightly pulled together.

Beginner's guide

§ 03 · Guide
What it works

Builds the biceps and improves elbow flexion strength. It helps with pulling, lifting and carrying everyday loads.

What it should feel like

You should feel it in your biceps. It should not be felt mainly in your lower back, shoulders or wrists.

Most common mistake

A common mistake is swinging the weights up with your body. Keep your elbows close to your sides, brace your core and lift under control.

How to get started at the gym

§ 04 · SisuLift

Dumbbell Biceps Curl is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.

  • ·A ready training program based on your goal
  • ·Starting weight suggestions and automatic progression
  • ·Set logging and rest timer at the gym
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Use ChatGPT? Add SisuLift there and ask for a training program or an exercise guide right in the chat. Open SisuLift in ChatGPT

SisuLift app workout view

Tips

§ 05 · Tips

Keep your upper body still and avoid arching your lower back by bracing your core firmly. If your grip or wrists become fatigued, reduce the weight and emphasize a slow lowering phase.

The dumbbell biceps curl is a fundamental isolation exercise for building biceps strength and muscle mass.

More exercises: Biceps

§ 06 · Same muscles

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