Learn
Dumbbell Bicep Curl
DumbbellBeginnerPullIsolation
Amigo Pick The everyday curl for building your biceps. Each arm works on its own so neither one slacks.
Track Dumbbell Bicep Curl in MyoAmigo Log your sets, see a starting weight tuned to you, and get an honest read on every
session.
Estimated starting range low
27.5–44 lb × 8–12 Typical for your bodyweightHow to do it
- 1Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
- 2Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
- 3Then, inhale and slowly begin to lower the dumbbells back to the starting position.
- 4Repeat for the recommended amount of repetitions.
Copies this exercise's details, instructions as text to paste into ChatGPT, Claude, or any assistant.