Two-arm dumbbell curl exercise

Two-arm dumbbell curl

Exercise details

  • Target muscle: Biceps Brachii
  • Synergists: Brachialis, Brachioradialis
  • Mechanics: Isolation
  • Force: Pull

Starting position

  1. Stand holding a dumbbell in each hand, allowing the dumbbells to hang by your sides, with your palms facing in (neutral grip).


  1. Keeping your back neutral and torso upright, exhale as you curl the dumbbells up to your shoulders. As the dumbbells rise, slightly rotate your forearms so that your palms face your shoulders by the top of the curl.
  2. Once your elbows are fully flexed, allow your elbow to slightly move forward until your forearms are vertical.
  3. Hold for a count of two. Squeeze your biceps.
  4. Inhale as you slowly lower the dumbbells back to the starting position, rotating your palms back to face inwards.
  5. Repeat for the desired number of repetitions.

Comments and tips

  • Keep your body still. Only your forearms should be moving.
  • The biceps muscle is both an elbow flexor and supinator muscle. Rotate your palms toward the ceiling when curling the dumbbells up, as the biceps muscle flexes the elbow optimally when it is supinated.
  • Keep your elbows by the sides of your body.
  • Do not swing the dumbbells up or lean back when curling your arm. If this occurs, it means your dumbbells are too heavy.
  • You can also curl the dumbbells up one at a time, as in the dumbbell curl.
  • See also the two-arm supinated dumbbell curl, the seated alternating dumbbell curl, and the dumbbell squat to dumbbell curl.

Two-arm dumbbell curl video

Sources, Elbow Articulations

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