Dumbbell Curl

The standard standing dumbbell biceps curl — the most-used arm exercise in any program, anywhere.

Arms Dumbbell Strength

Video

Silent, looping, the whole movement.

Body map

FRONT

BACK

Primary

Biceps

Secondary

none

Step by step

Stand tall with a dumbbell in each hand at your sides, palms facing forward.
Set your feet shoulder-width apart, brace your core, and pull your shoulders back and down.
Curl both dumbbells up toward your shoulders by bending at the elbows, keeping the upper arms pinned to your sides.
Squeeze the biceps hard at the top with the dumbbells close to your shoulders for a brief pause.
Lower the dumbbells slowly to full arm extension over 2 to 3 seconds.
Reset at the bottom with the arms straight and the shoulders set, then repeat for reps.

Log your sets. After a few weeks you will see whether it is moving. Free.