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The dumbbell bicep curl is a foundational exercise for building arm size, strength, and definition. It directly targets the biceps by flexing the elbow under controlled tension, making it essential for any upper-body training program.

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How to Perform:
Stand tall with feet hip-width apart and knees slightly bent. Hold a dumbbell in each hand with palms facing forward. Brace your core, keep your shoulders relaxed, and maintain a neutral spine throughout the movement.

Execution:
Curl the dumbbells upward while keeping your elbows tight to your sides.
• Lift for 2 seconds
• Squeeze at the top for 1 second
• Lower slowly for 3 seconds

Key Focus:
Prioritize control on every rep. Avoid swinging or using momentum. Maintain tension and feel the biceps working through the full range of motion.

Recommended:
3–4 sets × 10–12 reps
Rest 30–45 seconds between sets.

Train with purpose. Stay consistent.
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