Dumbbell Curl
The Dumbbell Curl primarily works the Biceps Brachii (Long Head), Biceps Brachii (Short Head), with secondary activation of the Brachialis, Brachioradialis and stabilizer support from the Anterior Deltoid, Levator Scapulae, Rectus Abdominis, Transverse Abdominis, Trapezius (Middle), Trapezius (Upper), Wrist Flexors. It is a dumbbell isolation exercise at beginner difficulty.
Standing dumbbell curl with neutral grip allowing greater range of motion.
| Equipment | Dumbbell |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Flexion |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Biceps Brachii (Long Head), Biceps Brachii (Short Head) |
| Secondary | Brachialis, Brachioradialis |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Biceps Brachii (Long Head) (biceps)
- Primary Muscle Biceps Brachii (Short Head) (biceps)
Secondary Muscles
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Brachioradialis (biceps)
Stabilizer Muscles
- Stabilizer Muscle Anterior Deltoid (shoulders)
- Stabilizer Muscle Levator Scapulae (neck)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Transverse Abdominis (core)
- Stabilizer Muscle Trapezius (Middle) (back)
- Stabilizer Muscle Trapezius (Upper) (back)
- Stabilizer Muscle Wrist Flexors (forearms)
Instructions
- Preparation: Position two dumbbells to sides, palms facing in, arms straight. Execution: With elbows to sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder. Lower to original position and repeat with opposite arm. Continue to alternate between sides. Comments: Biceps may be exercised alternating (as described), simultaneous, or in simultaneous-alternating fashion. When elbow is fully flexed, it can travel forward slightly, allowing forearms to be no more than vertical. This additional movement allows for relative release of tension in muscles between repetitions. Also seemechanical analysis of arm curlandquestion regarding elbow position.
Alternative Exercises
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