Biceps
Dumbbell Curl
The Dumbbell Curl is a strength exercise with dumbbells for your biceps. Share of the load in the Zulta muscle model: biceps (short head) 32%, biceps (long head) 30% and brachialis 18%.
Also known as: bicepscurl
How to do it
- Stand tall with a dumbbell in each hand, arms straight at your sides, palms facing forward.
- Pin your elbows to your sides and brace your trunk.
- Curl both dumbbells up until they are in front of your shoulders.
- Squeeze the biceps briefly at the top.
- Lower the dumbbells slowly until your arms are fully straight.
Tips
- Keep the wrists straight and the palms facing up all the way.
- Lower in about two seconds to keep control.
Common mistakes
- Swinging the body to start the curl.
- Stopping halfway on the way down.
Muscles worked by the Dumbbell Curl
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Elbow flexion with a supinated grip: both biceps heads lead, brachialis assists, the forearm muscles hold the wrist.
Dumbbell Curl alternatives
Same equipment
Different equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Dumbbell Curl work?
Mainly the biceps (short head) and biceps (long head). The brachialis assist.
Is the Dumbbell Curl good for beginners?
Yes. The Dumbbell Curl is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Dumbbell Curl?
For example the Axle Bar Curl, Band Curl and Barbell Curl. They train mostly the same muscles, some with different equipment.
How do you make the Dumbbell Curl harder?
Add weight or reps, or move on to the Axle Bar Curl and Leaning Dumbbell Curl.
Sources
- Oliveira et al. 2009, J Sports Sci Med 8(1):24-29 (shoulder position and biceps activity)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.