Dumbbell Biceps Curl exercise animation (Männlich)

Dumbbell Biceps Curl

Zielmuskel
Biceps Brachii
Synergistenmuskeln
Brachialis, Brachioradialis
Equipment
Dumbbell
Körperregion
Upper Arms
Typ
Strength

The dumbbell biceps curl is a classic isolation exercise that targets the biceps brachii, with the brachialis and brachioradialis of the forearm assisting through the movement. Working one dumbbell in each hand, it builds arm size and strength while evening out side-to-side imbalances, making it a staple of any upper-arm routine.

Dumbbell Biceps Curl: So führst du sie aus

  1. 1Stand tall with a dumbbell in each hand, feet about shoulder-width apart and a slight bend in your knees.
  2. 2Let your arms hang at your sides with your palms facing forward (supinated) and your elbows tucked close to your torso.
  3. 3Brace your core and keep your upper arms still as you curl both dumbbells toward your shoulders by bending at the elbows.
  4. 4Squeeze your biceps hard at the top, keeping your wrists straight and your elbows pinned in place.
  5. 5Lower the dumbbells under control back to the starting position until your arms are fully extended.
  6. 6Pause briefly at the bottom to remove momentum, then begin the next rep.
  7. 7Complete your reps, then set the dumbbells down safely.

Technik-Tipps

  • Keep your upper arms locked against your sides so the work stays on the biceps rather than the front shoulders.
  • Lower each rep slowly (about 2–3 seconds) to load the muscle through the eccentric and maximize growth.
  • Keep your wrists neutral and stacked over your forearms instead of curling them inward at the top.
  • Curl with a full range of motion — full extension at the bottom, full contraction at the top.
  • Exhale as you lift and inhale as you lower to keep a steady, controlled tempo.

Häufige Fehler

  • Swinging the torso or using momentum to heave the weight up, which shifts load off the biceps and strains the lower back.
  • Letting the elbows drift forward, which turns the curl into a partial front-raise and reduces biceps tension.
  • Dropping the dumbbells quickly on the way down, wasting the eccentric portion that drives strength and size.
  • Using too heavy a load and cutting the range short, so the biceps never fully lengthen or contract.
  • Bending the wrists backward under the weight, which puts unnecessary stress on the wrist joints.

Häufig gestellte Fragen

What muscles does the dumbbell biceps curl work?

It primarily works the biceps brachii (front of the upper arm), with the brachialis and brachioradialis of the forearm assisting as synergists.

Should I curl both arms together or alternate?

Both work. Curling together is time-efficient and lets you focus on strict form, while alternating arms can help you concentrate on each side and reduce cheating with momentum.

How many sets and reps should I do?

For arm size and strength, 3–4 sets of 8–12 reps per arm is a solid range. Pick a weight you can control through a full range of motion without swinging.

What's a good alternative to the dumbbell biceps curl?

The hammer curl shifts more emphasis onto the brachialis and brachioradialis, while the barbell curl lets you load both arms together with heavier weight.

Why am I not feeling it in my biceps?

Usually it's momentum or moving elbows. Keep your upper arms pinned to your sides, lower the weight slowly, and lighten the load so the biceps do the work instead of your shoulders and back.

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