The dumbbell bicep curl is a classic and effective strength-training exercise that targets the biceps brachii, the muscles on the front of your upper arms. It is a popular choice for building arm strength and size, and it can be easily performed using dumbbells, making it accessible for people of various fitness levels.
Let's get started by grabbing a dumbbell and have it hanging by your side with your palm facing inwards towards your body.
This is the starting position.
From here curl the dumbbell up, by bending at the elbow until the arm is fully flexed or as high as you can. As you do this rotate your palm so it faces you.
Once done, return the dumbbell back down safely to your side. This is one repetition, now repeat this for the desired amount. Once you’ve done one arm, if required in the program and you are able to do so, repeat the exercise and the repetition with the other arm.
If you find yourself falling sideways it may be better to hold a dumbbell in each hand to counteract the weight.
If you have limited gripping ability try using the Active Hands Gripping Aids to make this exercise as safe as possible.