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Beginner
hypertrophy
Dumbbell Bicep Curl
Classic arm builder for biceps peak and elbow flexor strength.
Muscles targeted
White = primary movers · gray = assisting muscles
Front
Back
Armsprimary
100%Arms
Form guide
Position-by-position cues — train the pattern before you load it.
01
Position 1
Stand with dumbbells at sides, palms forward.
02
Position 2
Curl without swinging; elbows pinned near the torso.
03
Position 3
Squeeze at the top; lower for a full 2–3 second eccentric.
Coach cues
- · Supinate hard at the top for peak contraction.
- · Avoid leaning back.