Exercise guide
Dumbbell Bicep Curl
The Dumbbell Biceps Curl is a standing arm exercise performed with the palms facing forward. The biceps bend the elbows while the forearms support the grip. Using separate dumbbells allows each arm to work independently through the repetition.
Training context
Using the Dumbbell Curl in training
The movement can be performed with both arms together or one side at a time. It may be used after larger pulling exercises or as direct biceps work.
The useful range ends when the elbows would need to move forward or the torso would need to lean backward. Reaching the shoulders is not required for every lifter.
Technique overview
Keep the elbows beside the torso
Stand tall with the palms forward and dumbbells at the sides. Curl without moving the upper arms or driving the hips forward. Pause near the top, then lower until the elbows reach a comfortable extension. End the set before swinging becomes necessary.
Treat this as an overview and use a range, pace, and setup you can control.