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Illustration of the Dumbbell Curl: Supinate as you curl - finish with the pinky slightly higher than the thumb.
isolation · Isolation

Dumbbell Curl

Dumbbell Curl is an isolation isolation movement for biceps, using Dumbbells. It also works forearms. 3 sets of 10-12, 1 min rest.

Primary muscle
Biceps
Equipment
Dumbbells
Difficulty
Beginner
Sets and reps
3 × 10-12
Rest
60s
Force
pull

How to do it

  1. 1
    Set up

    Bells at the sides, palms facing in, feet hip width.

  2. 2
    The cue that matters

    Supinate as you curl - finish with the pinky slightly higher than the thumb.

  3. 3
    Work it

    3 sets of 10-12, resting about 1 minute between them.

Muscles worked

Biceps does most of the work. Forearms take the rest.

Biceps exercisesforearms