Exercise Library / Dumbbell Curl
Dumbbell Curl
The biceps builder — strict, controlled, no swing.
Muscles worked
Primary Biceps
Secondary Forearms
Tap a muscle to explore it on the interactive muscle map.
How to do it
- Stand tall, dumbbells at your sides, palms facing forward.
- Pin your elbows to your ribs — they don't move all set.
- Curl up until the weights near your shoulders.
- Squeeze at the top for a beat.
- Lower with control — take longer down than up.
Common mistakes
- Swinging the torso. Rocking to start the weight moving hands the work to momentum and the lower back, not the biceps.
- Elbows drifting forward. Letting the elbows rise turns the curl into a front raise and takes tension off the biceps.
- Dropping the weight down. The lowering half is where most muscle is built — free-falling it wastes the rep.
What the camera coach watches
These are the exact checks FitFormBuddy runs on every rep of dumbbell curl — and what it says when you drift:
- Torso staying still“keep your torso still”
- Lowering speed“lower with control”
Get real-time form cues on this exercise
FitFormBuddy watches through your camera and coaches you mid-set — reps counted, mistakes called out as they happen.
