Dumbbell Bicep Curl

Upper Body Dumbbell Exercises Video Series

The dumbbell bicep curl is the first exercise in the upper body strengthening series using dumbbell weights.

This move will really isolate the bicep muscles and is the primary muscle strengthened with this exercise.

The biceps brachhi is a two-headed muscle group.

It is made up of an inner short head and the outer long head.

This large muscle is located in the upper front part of the arm between the shoulder and elbow.

Another muscle that is strengthened during this workout is the brachialis. It is located underneath the lower part of the biceps.

Exercise #1 - Dumbbell Biceps Curl

Make sure to use a weight that is proper for your fitness level. This is a larger muscle, so try using a heavier dumbbell for this workout.
  1. Stand with your legs hip width apart and a dumbbell weight in each hand.
  2. Place your arms by your side with your palms facing out.
  3. Now slowly and deliberately raise the dumbbell weights up to your shoulders bending at the elbows.  Be sure to keep your elbows as close to your body as you can.
  4. Slowly return to starting position.
  5. You can do this exercise lifting both arms simultaneously or by alternating lifting the right arm and then the left.
  6. Repeat for 8 to 16 repetitions. 
You can do anywhere from one to several sets depending on your fitness level.

Watch the video below to ensure you are doing the this move correctly. 


Not all mobile devices will display the video correctly. If you are not seeing the full video (or it's not displaying at all), click here to view the dumbbell bicep curl on youtube.

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