Exercise library
Dumbbell Biceps Curl
Biceps · Horizontal pull
Generic horizontal pull demo. Follow the steps below for this exact exercise.
Horizontal pullIsolation
The standard curl with palms facing up, the simplest way to train the biceps directly.
- Difficulty
- Very easy
- Tracking
- Measured in reps
Muscles worked
Biceps
Equipment
Dumbbell
How to do it
- Stand tall with a dumbbell in each hand at your sides and your palms facing forward.
- Keep your elbows tucked against your ribs and your shoulders down.
- Curl the weights toward your shoulders by bending only at the elbows.
- Lower all the way back down under control until your arms are straight.
Coaching cues
- Keep your upper arms still, swinging the elbows forward turns it into a shoulder exercise.
- Take about three seconds to lower each rep for extra work.