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Bicep curls with dumbbells


Major muscles used

  • Biceps
  • Forearms

Performing bicep curls with dumbbells

  • Stand with back straight, knees unlocked, feet hip-width apart and hold two dumbbells at your side.
  • Your arms should be extended straight down, palms facing your hips.
  • Keeping your elbows close to your body, use your biceps to curl the dumbbells up to the chest level. Your palms should now be facing your head.
  • Hold for a brief second flexing your biceps.
  • Keep your wrist straight and elbows at your sides throughout the exercise.
  • Lower the dumbbells to the starting position in a slow, controlled manner.

Be careful

  • Don't sway your back or rock your body in an attempt to complete the lift.
  • Don't let your elbows leave your sides.
  • Don't just let the dumbbell drop when lowering it. Let the dumbbells down slowly resisting the weight of the dumbbells

Hints and tips

Perform dumbbell bicep curls with your back against a wall and your kness slightly bent. This will dramatically reduce any chance of swaying and / or cheating in this exercise.

Alternative exercises to bicep curls

Courtesy of, your Online Personal Trainer


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