Dumbbell Bent Over Curl

Muscles worked

Setup

1. Stand with your feet shoulder-width apart and hinge at the hips until your torso is nearly parallel to the floor.
2. Hold a dumbbell in one hand with an underhand (supinated) grip, letting the arm hang straight down perpendicular to the floor.
3. Place your free hand on your thigh or a stable bench to support your lower back and maintain balance.

How to do it

1. Exhale as you curl the dumbbell toward your shoulder, keeping your upper arm completely vertical and stationary.
2. Squeeze your bicep forcefully at the top of the movement for a one-second peak contraction.
3. Inhale as you slowly lower the weight back to the starting position over a controlled 3-second tempo.
4. Complete all repetitions on one arm before switching to the other side.

Form checklist

• Keep your elbow fixed in space; do not let it swing forward or backward during the curl.
• Maintain a neutral spine and avoid using a 'rowing' motion with your shoulder to lift the weight.
• Ensure your arm reaches full extension at the bottom of every rep to recruit all muscle fibers.
• Keep your wrist neutral or slightly flexed to keep the tension on the bicep rather than the forearm.

Pro tips

• Rotate your pinky finger toward your shoulder at the top of the rep (supination) to maximize the contraction of the bicep's short head.
• Imagine your upper arm is pinned to an invisible wall to ensure only the forearm is moving.

Make it harder

• Implement a 3-second isometric hold at the midpoint (90-degree angle) of the movement on every repetition.
• Use a 'fat grip' or wrap a towel around the dumbbell handle to increase forearm activation and grip challenge.

Frequently asked

What muscles does the dumbbell bent over curl work?

The dumbbell bent over curl primarily targets the biceps, and also works the forearms as secondary muscles.

What equipment do you need for the dumbbell bent over curl?

The dumbbell bent over curl uses dumbbell.

Is the dumbbell bent over curl good for beginners?

The dumbbell bent over curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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