Bicep Curl (Dumbbell)
Complete guide to Bicep Curl (Dumbbell). Learn proper form, technique, and execution. Targets Biceps — Long Head, Short Head. Requires dumbbell. Step-by-step instructions and expert tips.
How to Perform Bicep Curl (Dumbbell)
Grab a pair of dumbbells and stand tall with your feet shoulder-width apart.
Let your arms hang straight at your sides with your palms facing forward.
Bring your shoulders back, engage your abs, and take a breath.
Curl both dumbbells up toward your shoulders by bending your elbows, squeezing your biceps at the top and exhale. Keep your upper arms stationary.
Slowly lower the dumbbells back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |