Bicep Curl (Dumbbell)
A fundamental arm exercise that isolates the biceps by curling dumbbells toward the shoulders. It is essential for building upper arm strength, muscle definition, and grip stability.
Since the biceps are smaller muscle groups that are often indirectly fatigued during back workouts, our AI analyzes your recent training volume and recovery data to optimize your weight and volume for this specific isolation movement. By tracking RPE and performance trends, the app distinguishes between effective progressive overload and 'ego lifting' with momentum, ensuring you stimulate muscle growth without risking tendonitis or elbow strain.
Form Cues
- Stand tall with your core braced and glutes squeezed to prevent swinging.
- Pin your elbows to your sides as if they are hinged there.
- Rotate your palms upward (supinate) as you lift the weight.
- Squeeze your biceps hard at the top of the movement.
- Lower the dumbbells slowly under control for a full stretch.
- Don't swing your hips or back to generate momentum.
- Don't let your elbows drift forward or flare out to the sides.
- Don't cut the range of motion short at the bottom.
- Don't flex your wrists excessively at the top of the curl.
Common Mistakes
- Using excessive momentum (swinging)
- Elbows drifting forward
- Shortening the range of motion
- Curling the wrists inward
- Lifting too heavy
Muscles Worked
This exercise primarily targets the biceps brachii, engaging both the long and short heads to develop the 'peak' and width of the arm. It also heavily recruits the brachialis and brachioradialis in the forearm, which contributes to overall arm thickness and improved grip strength.
Primary
Secondary
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