BicepsForearmsDumbbellbeginner
Dumbbell Curl
Dumbbell curls allow each arm to work independently, fixing imbalances and allowing a greater range of motion with supination (wrist rotation) at the top.
How to Perform
1
Stand or sit with dumbbells at your sides, palms facing forward or in a neutral position.
2
Curl the weight up while supinating (rotating) your wrist so your palm faces the ceiling at the top.
3
Squeeze the bicep at the peak and hold briefly.
4
Lower under control to full extension.
5
Keep your upper arm stationary — only the forearm moves.
Common Mistakes to Avoid
Swinging the body or leaning back.
Not supinating the wrist at the top.
Using momentum to start the curl.
Muscle Activation
Biceps85%
Forearms25%
Variations
Alternating Dumbbell Curl
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