Dumbbell Bicep Curl

In this video Head Coach, Adrian Ball, covers the dumbbell bicep curl. The dumbbell bicep curl is a fantastic exercise for the overall development of the biceps. You can perform this movement in either palm up, palm down or neutral (hammer) grip position.


  1. Hold a dumbbell in each hand and stand with your feet as wide apart as your hips.

  2. Let your arms hang down at your sides with your palms forward.

  3. Pull your abdominals in, stand tall, and keep your knees slightly bent.

  4. Curl both arms upward until they’re in front of your shoulders, try not to move the shoulders during the movement, this will enable the biceps to perform all of the work.

  5. Slowly lower the dumbbells back down to the starting position. Alternatively, you can do these one arm at a time, simply follow the same instructions only moving one dumbbell at once.

  6. Repeat for repetitions.


Check out the other arm movements we have available on the site by simply selecting “Arms” in the categories.


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