Bicep curls (Dumbbells)

Bicep curls (Dumbbells)

What you should feel?? When performed correctly, you will feel a “burn” or fatigue build up in the muscles of the biceps on the front of the arm. You may also feel some fatigue in your forearm flexors. Like all exercises you shouldn’t feel discomfort in the surrounding joints or tendons. To know the difference between tendon and muscle pain, discuss with your therapist.


  • Hold your dumbbells in both hands and start to lift them in front of you
  • Keep your shoulders slightly retracted, with your elbows in the same position by your side throughout
  • Lower back down to the starting position in a controlled manner
  • Keep your wrists in a neutral position the whole way through
  • Continue the set for the agreed amount of repetitions

Main muscles targeted:

  • Biceps

Main benefits:

Bicep curls with dumbbells are one of the most common exercises to strengthen the muscles in the front of the arms, called the biceps. The biceps have 2 heads, a long and a short head, both of which are targeted during this exercise.