SahiKasratसही कसरत
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Dumbbell Curl

  • 🏋️ Dumbbells
  • At home / At the gym
  • Beginner

The best-known biceps exercise. Start with light dumbbells.

⏳ Trainer review pending — follow carefully and ask a trainer if you are unsure.

🖼️ Step-by-step pictures coming soon

How to do it

  1. Stand tall holding a dumbbell in each hand, arms straight, palms facing forward.
  2. Keep your elbows at your sides and your shoulders relaxed and back.
  3. Bend your elbows and bring the dumbbells up towards your shoulders. Your elbows stay in place.
  4. Pause for 1 second at the top.
  5. Lower slowly over 2–3 seconds until your arms are fully straight.

Breathing: Breathe out as you lift, breathe in as you lower.

How much to start with: 2–3 sets × 10–12 reps

❌ Common mistakes

  • Using a weight that is too heavy and swinging your body.
  • Bringing your elbows forward.
  • Doing half reps — bend fully and straighten fully.

⚠️ Safety

  • Pick a weight you can lift 12 times with good form. Stop right away if your lower back hurts.

Muscles worked

Main: Biceps

Also works: Forearms

Easier versionWater Bottle / Bag CurlNext step (a bit harder)Barbell Curl

More ways to train Biceps

Seated Towel Curl No weights needed — your own foot creates the resistance. Push harder with the foot to make it harder.
  • 🧴 Household items
  • At home
  • Beginner
 Resistance Band Curl A cheap, light band you can use anywhere. The higher you pull, the harder it gets.
  • ➰ Resistance band
  • At home / At the gym
  • Beginner
 Hammer Curl Grip it like a hammer — thumbs up. Works your forearms along with your biceps, and is easy on the wrists.
  • 🏋️ Dumbbells
  • At home / At the gym
  • Beginner
 Cable Curl Done on the gym's cable machine. The tension stays even the whole time and changing the weight is easy.
  • ⚙️ Gym machine
  • At the gym
  • Beginner