Move · Videos · Technique · 8 min

How to Do a Proper Dumbbell Biceps Curl

How to Do a Proper Dumbbell Biceps Curl — video by Mind Pump TV Play · 7:42

Video by Mind Pump TV on YouTube · Open on YouTube

A trainer covers posture, a split stance that discourages swinging, full range of motion, grip variations and a slow lowering tempo for the dumbbell curl. Good for anyone learning arm training.

  • 8 min
  • Beginner
  • Low impact (no jumping)
  • dumbbells
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Step by step 6

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  1. Posture: shoulders pulled back, elbows by your sides, and curl only up to a full elbow bend. 0:38
  2. Split stance: weight on the front foot, back heel up, elbows pinned at your sides so you can't rock. 1:43
  3. Range: squeeze at the top without moving the elbow, then straighten fully while keeping the biceps tense. 2:36
  4. Variations: rotate your grip as you curl, use hammer curls, or alternate arms. 4:24
  5. If you feel it in your shoulders or traps, you're swinging; draw the shoulders back and keep the elbows still. 5:57
  6. Tempo: lower over about four seconds and lift over one to two to stop the swing. 6:50

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Pull the shoulders back and keep the elbows pinned at your sides
  • Curl only to full elbow bend, then straighten fully while keeping the biceps tense
  • Lower slowly, about four seconds, to avoid swinging

What it works

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Joints it uses 1 take load

  • Elbows takes loaddumbbell biceps curls, slow lowering
  • Wrists & hands movesgripping dumbbells, grip variations

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Mind Pump TV; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety