HyperBody
Exercise library · Arms

Dumbbell Curl.

An isolation exercise targeting the biceps for arm development and strength.

BeginnerDumbbells
The numbers
Sets
3–4
Reps
10–15
Rest
45–75
Muscles
Primary
Biceps
Secondary
Forearms
The play-by-play

How to do it.

  1. Step 01

    Stand tall holding a dumbbell in each hand, palms facing forward.

  2. Step 02

    Keep elbows close to your torso and upper arms stationary.

  3. Step 03

    Curl the dumbbells upwards towards your shoulders, squeezing the biceps.

  4. Step 04

    Continue until your biceps are fully contracted and dumbbells are at shoulder level.

  5. Step 05

    Slowly lower the dumbbells back to the starting position with control.

  6. Step 06

    Maintain tension throughout the eccentric phase.

What separates good from great

Pro cues.

  • Avoid swinging the weights to maintain bicep isolation.

  • Control the eccentric (lowering) phase for greater muscle engagement.

  • Keep your wrists straight and stable throughout the movement.