Skip to main content

The Better Me

Exercise atlas

Dumbbells exercise

Dumbbell curl

Flex the elbow against resistance while keeping the upper arm controlled. Curl the dumbbells toward the shoulders without moving the upper arms forward.

Open in atlas
Movement
Elbow flexion
Difficulty
Beginner
Mechanics
Isolation
Posture
Standing

Muscles involved

Primary

Biceps

Equipment and setup

Required: Pair of dumbbells.

  • Stand tall with the elbows close to the ribs.
  • Begin with the arms nearly straight.

How to perform the movement

  1. Flex the elbows to raise the resistance.
  2. Pause near the top.
  3. Lower to a controlled extension.

Technique cues

  • Keep the upper arms still.
  • Avoid using momentum.

Interactive preview

Movement guide

Rest position preview for Dumbbell curl

Inspect dumbbell curl in 3D

Play the movement and change the camera angle.

Related exercises

Barbell curlBarbell · Elbow flexionOpen guideCable curlCable · Elbow flexionOpen guidePull-upPull-up bar · Vertical pullOpen guideLat pulldownCable · Vertical pullOpen guideAssisted pull-upMachine · Vertical pullOpen guideBarbell rowBarbell · Horizontal pullOpen guide