# Dumbbell Curl

URL: https://heatsy.app/ex/dumbbell-curl

Also known as: Biceps Curl, Standing Dumbbell Curl, DB Curl, Dumbbell Biceps Curl, Dumbbell Bicep Curl, DB Biceps Curl, Bicep Curl, Standing DB Curl

Body region: Arms

## Muscles

- Main: Biceps, Brachialis
- Helps: Brachioradialis
- Holds: Levator Scapulae, Deltoid, Pectoralis Major, Serratus Anterior, Trapezius, Erector Spinae, Gluteus Maximus, Biceps Femoris, Semitendinosus, Semimembranosus, Gastrocnemius, Soleus, Coracobrachialis

## Equipment

- Dumbbells

## Technique

1. Stand holding dumbbells at your sides, palms facing forward.
2. Keep your elbows at your sides.
3. Curl the dumbbells toward your shoulders.
4. Lower them under control until your arms are straight.

### Cues

- Keep the palms facing up for the whole rep.
- Keep the upper arm still.

### Common mistakes

- Swinging the body.
- Raising the shoulders.
- Cutting the lowering phase short.

## Variations

- [Hammer Curl](https://heatsy.app/ex/hammer-curl)