Dumbbell Bent Over Curl
- Músculo objetivo
- —
- Equipamiento
- Dumbbell
- Parte del cuerpo
- Upper Arms
- Tipo
- Strength
The dumbbell bent over curl is an isolation exercise for the biceps, performed bent forward at the waist so the working arm hangs straight down. With the brachialis and forearm flexors assisting, the bent-over position lets the arm hang free for a strict, concentration-style curl that builds biceps strength and the peak of the upper arm.
Cómo hacer el Dumbbell Bent Over Curl
- 1Hold a dumbbell in one hand and hinge forward at the hips until your torso is leaning well over your legs.
- 2Brace your free hand on a bench or your thigh for support, and let the working arm hang straight down toward the floor.
- 3Set your shoulder and upper arm so they stay still — only your elbow should move during the rep.
- 4Curl the dumbbell up toward your shoulder by bending the elbow, squeezing the biceps as the weight rises.
- 5Keep your wrist neutral and your upper arm fixed; avoid swinging the weight up with momentum.
- 6Pause briefly at the top with the biceps fully contracted.
- 7Lower the dumbbell under control back to the fully hanging position, feeling the biceps stretch.
- 8Finish all reps on one arm, then switch sides and repeat.
Consejos de técnica
- Keep the upper arm of the working side completely still — let the elbow act as the only hinge so the biceps does the work.
- Lower the weight slowly (around 2–3 seconds) to keep tension on the muscle through the full range.
- Pick a weight light enough that you can curl strictly without swinging your torso or shrugging the shoulder.
- Keep your back flat and core braced in the bent-over position to protect your lower back.
- Squeeze the biceps hard at the top of each rep rather than just touching the dumbbell to your shoulder.
Errores comunes
- Swinging the torso or using momentum to lift the weight, which shifts work off the biceps and strains the lower back.
- Letting the upper arm drift forward instead of staying fixed, which turns the curl into a partial shoulder movement and reduces biceps tension.
- Cutting the range short and not lowering to a full hang, which trains only the easy middle of the rep.
- Rounding the back while bent over, which puts the spine at risk under load.
- Going too heavy and relying on body english, which sacrifices the strict isolation this curl is meant to deliver.
Preguntas frecuentes
What muscles does the dumbbell bent over curl work?
It targets the biceps, with the brachialis and the forearm flexors assisting. The bent-over, hanging-arm position keeps the work strict and focused on the upper arm.
How is the bent over curl different from a standing dumbbell curl?
Bending over lets the working arm hang straight down and free, which makes it harder to cheat with momentum than a standing curl. It's a stricter, more concentration-style movement that isolates the biceps.
Is the dumbbell bent over curl good for beginners?
Yes. It's a simple single-arm isolation move, and because the strict position discourages swinging, it's a good way for beginners to learn to feel the biceps work. Start light and keep the upper arm still.
How many sets and reps should I do?
For biceps growth, 3–4 sets of 8–12 reps per arm with a controlled tempo works well. Choose a weight you can curl without swinging your body for the last reps.
Should I do both arms at once or one at a time?
Work one arm at a time. The bent-over position is built around a single hanging arm, and bracing your free hand lets you stay strict and focus tension on the working biceps.
