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Dumbbell bicep curl
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Biceps brachii· HighBrachialis· HighBrachioradialis· Medium
Curl dumbbells for biceps.
Target muscle
Biceps brachiiBrachialisBrachioradialis
Equipment needed
See all equipment →
Step-by-step guide
- 1Stand tall, a dumbbell in each hand at your sides, palms facing forward.
- 2Tuck the elbows close to the body, brace the core.
- 3Curl the weights toward the shoulders by bending the elbows, squeezing the biceps at the top.
- 4Lower slowly under control until the arms are nearly straight.
Safety notes
Giữ khuỷu cố định sát thân, chỉ cẳng tay chuyển động.
Hạ tạ chậm có kiểm soát.
Không dùng tạ quá nặng phải vung người.
Correct form tips
- Keep elbows fixed at your sides, only the forearms move.
- Don't swing the body or use momentum.
- Lower slowly (the eccentric) for more effect.
Mistakes to avoid (injury risk)
- Swinging the body/hips to curl → momentum reduces effect.
- Letting the elbows drift forward → turns into a front-delt move.
- Dropping the weight fast → wastes half the rep.