Bicep Exercises

Dumbbell Bicep Curl

This version of a biceps curl uses both arms at the same time.

Dumbbell Bicep Curl - Step 1 Dumbbell Bicep Curl - Step 2


  1. Stand with our feet shoulder width apart, your knees slightly bent and your abs drawn in.
  2. Grasp a dumbbell in each hand so your palms are facing up.
  3. Extend your arms so they are at the sides of your body.
  4. Keeping your elbows locked lift your arms to your chest so that your forearms touches your biceps.
  5. In a slow controlled manner lower your arms to the starting position.


  • Do not swing your body as you perform this exercise.

Dumbbell Bicep Curl - Muscles Worked

Primary Muscle: Biceps
Secondary Muscle: Forearms
Equipment Type: Dumbbell

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