Arms · Isolation

Dumbbell Curl

A dumbbell curl with supination for full biceps development.

MAIN MUSCLE
Biceps
ALSO WORKS
Brachialis, Forearms
EQUIPMENT
Dumbbell
LEVEL
Beginner
REPS
8-12
TEMPO
2-1-2
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Stand with dumbbells at your sides, palms facing in.

  2. Curl the weights up while rotating the palms to face up.

  3. Squeeze at the top with the pinky slightly higher than the thumb.

  4. Lower slowly and rotate back to neutral.

COMMON MISTAKES

  • Swinging the torso to move the weight; keep elbows pinned and body still.
  • Elbows drifting forward at the top; keep them under the shoulders.
  • Rushing the negative; lower the weight in about two to three seconds.

TIPS

  • Squeeze hard at the top and fully straighten the arm at the bottom.

QUESTIONS

Which muscles does Dumbbell Curl work?

The main muscle is Biceps. It also works Brachialis, Forearms.

How many reps should I do?

FORGE suggests 8-12 reps for Dumbbell Curl. The app adjusts sets and reps to your goal and level.

What can I do instead of Dumbbell Curl?

These train the same muscles: Hammer Curl, Incline Dumbbell Curl, Barbell Curl.