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How to do the Dumbbell Curl

The Dumbbell Curl is a isolation dumbbells exercise that mainly works your biceps, with help from your forearms. Focus on three things: curl without moving elbows; squeeze at the top; lower all the way.

BicepsForearmsDumbbells

Setup

  1. 1Stand tall
  2. 2Palms forward, elbows at sides

Three cues

  1. 1Curl without moving elbows
  2. 2Squeeze at the top
  3. 3Lower all the way

Most common mistake

Swinging the body

Go lighter and stay still

In Hindi · हिन्दी में

  1. 1कोहनियाँ हिलाए बिना मोड़ें
  2. 2ऊपर कसें
  3. 3पूरा नीचे लाएँ

आम गलती: शरीर झुलाएँ तो, वज़न कम करें और स्थिर रहें

Alternatives to the Dumbbell Curl

Same movement, different equipment — for when the machine is taken or something doesn’t feel right.

Hear these cues between sets.

Gymie tells you the weight for your next Dumbbell Curl set and says the cue that matters — in English or हिन्दी.

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General guidance, not medical advice. Stop if you feel sharp pain and see a professional.