How to Do a Dumbbell Curl: Step-By-Step & Video

Dumbbell Curls are a simple exercise that focuses on the bicep muscles.

Dumbbell Curl Modifications

Based on your Fitness Level

• Beginner, Intermediate, & Expert: All levels will want to use dumbbells, one in each hand. For each fitness level you will want to pick a weight that is challenging but allows you to finish each set.

Step-By-Step Instructions to Complete a Dumbbell Curl:

1. Hold a dumbbell in each hand and stand with your feet as wide apart as your hips.
2. Let your arms hang down at your side with your palms forward.
3. Focus on your core, pulling your abdominals in, stand tall, and keep your knees slightly bent. Curl your right arm upward until it is in front of your shoulders.
4. Slowly lower the dumbbell back down. Then complete these same steps with your left arm.

That is one rep. Complete the number of recommended reps, alternating from side to side.

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