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The Dumbbell Biceps Curl is an upper body exercise that primarily targets the biceps, but also works the forearms. This is an isolation exercise which is well suited to beginner lifters.




  • Stand holding a dumbbell in each hand with your palms facing towards your body.
  • Lift both dumbbells in a slow and controlled manner by squeezing your biceps and keeping your elbows tucked in by your sides.
  • Slowly lower the dumbbells until your arms are almost straight and then immediately lift them again – don’t fully straighten your arms and lock them out or you will release the tension on your biceps.

Arm Muscle Diagram.

Arm Muscles