Dumbbell Bicep Curl

Muscles worked by the Dumbbell Bicep Curl

Primary

BicepsBiceps Brachii

Secondary

BrachialisForearm FlexorsWrist Flexor Muscles

Also called: bicep, biceps brachii, biceps muscle, guns.

Equipment

Dumbbell

Also called: db, dumbell, hex dumbbell, rubber dumbbell, hand weight.

How to do the Dumbbell Bicep Curl

1. Stand holding dumbbells at your sides, palms forward.
2. Curl the weights up toward your shoulders.
3. Squeeze at the top, then lower under control.
4. Repeat.

Form tips

• Keep your elbows pinned to your sides.
• Avoid swinging the weights.

At a glance

Dumbbell Bicep Curl in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Barbell Curl
• Cable Curl
• Cable Hammer Curl
• Cheat Curl
• Concentration Curl
• Cross Body Hammer Curl
• Dumbbell Hammer Curl
• Dumbbell Reverse Curl

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "bicep-curl",
  "name_en": "Dumbbell Bicep Curl",
  "name_de": "Kurzhantel-Bizepscurl",
  "name_es": "Curl de Bíceps con Mancuernas",
  "description_en": "An isolation exercise targeting the biceps.",
  "description_de": "Eine Isolationsübung für den Bizeps.",
  "description_es": "Un ejercicio de aislamiento que trabaja los bíceps.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "isolation",
  "difficulty": "beginner",
  "equipment": "dumbbell",
  "body_part": "upper_arms",
  "primary_muscles": [
    "biceps_brachii"
  ],
  "secondary_muscles": [
    "brachialis",
    "forearm_flexors"
  ],
  "goals": [
    "hypertrophy"
  ],
  "tags": [
    "arm_day",
    "knee_safe",
    "shoulder_safe",
    "lower_back_safe",
    "no_axial_load"
  ],
  "variation_group": "bicep-curl",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Stand holding dumbbells at your sides, palms forward.",
    "Curl the weights up toward your shoulders.",
    "Squeeze at the top, then lower under control.",
    "Repeat."
  ],
  "instructions_de": [
    "Stehe mit Kurzhanteln an den Seiten, Handflächen nach vorne.",
    "Curle die Gewichte zu den Schultern.",
    "Spanne oben an, dann senke kontrolliert.",
    "Wiederhole."
  ],
  "instructions_es": [
    "Párate sosteniendo mancuernas a los lados, palmas hacia adelante.",
    "Sube las mancuernas hacia los hombros.",
    "Aprieta en la parte superior, luego baja de forma controlada.",
    "Repite."
  ],
  "tips_en": [
    "Keep your elbows pinned to your sides.",
    "Avoid swinging the weights."
  ],
  "tips_de": [
    "Halte die Ellbogen nah am Körper.",
    "Vermeide Schwung mit den Gewichten."
  ],
  "tips_es": [
    "Mantén los codos pegados a los costados.",
    "Evita balancear las mancuernas."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/bicep-curl-start.webp",
      "peak": "images/flat/bicep-curl-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "bicep-curl");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.