Pinpoint
Exercises/Strength
Dumbbell Bicep Curl - starting position
Start
Dumbbell Bicep Curl - ending position
End

Strength

Dumbbell Bicep Curl

beginnerdumbbell·isolation·pull

Muscles Worked

Primary
biceps brachiibrachialis
Secondary
Abductor digiti minimi of left handAbductor digiti minimi of right handabductor pollicis brevisabductor pollicis longusadductor pollicisbrachioradialisextensor carpi radialis brevisextensor carpi radialis longusextensor carpi ulnarisextensor digiti minimiextensor digitorumextensor indicisextensor pollicis brevisextensor pollicis longusflexor carpi radialisFlexor digiti minimi brevis of left handFlexor digiti minimi brevis of right handflexor digitorum longusflexor digitorum profundusflexor digitorum superficialisflexor pollicis brevisflexor pollicis longusFlexor retinaculum of left wristFlexor retinaculum of right wristHumeral head of left flexor carpi ulnarisHumeral head of left pronator teresHumeral head of right flexor carpi ulnarisHumeral head of right pronator teresOpponens digiti minimi of left footOpponens digiti minimi of left handOpponens digiti minimi of right footOpponens digiti minimi of right handopponens pollicispalmaris longuspronator quadratusSet of dorsal interossei of left handSet of dorsal interossei of right handSet of lumbricals of left handSet of lumbricals of right handSet of palmar interossei of left handSet of palmar interossei of right handsupinatorThird lumbrical of left footThird lumbrical of right footUlnar head of left flexor carpi ulnarisUlnar head of left pronator teresUlnar head of right flexor carpi ulnarisUlnar head of right pronator teres

How to Perform

1

Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.

2

Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.

3

Then, inhale and slowly begin to lower the dumbbells back to the starting position.

4

Repeat for the recommended amount of repetitions.

Alternatives to Dumbbell Bicep Curl

Same muscles, different equipment or difficulty

→

Compare

Dumbbell Bicep Curl vs Barbell Curl→Dumbbell Bicep Curl vs Barbell Curls Lying Against An Incline→Dumbbell Bicep Curl vs Brachialis-SMR→

Related Exercises

8
Alternate Hammer Curl position 1
Alternate Hammer Curl position 2

Alternate Hammer Curl

beginner·dumbbell
Alternate Incline Dumbbell Curl position 1
Alternate Incline Dumbbell Curl position 2

Alternate Incline Dumbbell Curl

beginner·dumbbell
Barbell Curl position 1
Barbell Curl position 2

Barbell Curl

beginner·barbell
Barbell Curls Lying Against An Incline position 1
Barbell Curls Lying Against An Incline position 2

Barbell Curls Lying Against An Incline

beginner·barbell
Brachialis-SMR position 1
Brachialis-SMR position 2

Brachialis-SMR

intermediate·foam roll
Cable Hammer Curls - Rope Attachment position 1
Cable Hammer Curls - Rope Attachment position 2

Cable Hammer Curls - Rope Attachment

beginner·cable
Cable Preacher Curl position 1
Cable Preacher Curl position 2

Cable Preacher Curl

beginner·cable
Close-Grip EZ-Bar Curl with Band position 1
Close-Grip EZ-Bar Curl with Band position 2

Close-Grip EZ-Bar Curl with Band

beginner·e-z curl bar
Pinpoint·Interactive 3D Anatomy & Exercise Guide