Dumbbell Curl — Barbell Curl Alternative
4.7
BeginnerBest for Balance
The dumbbell curl is the most versatile bicep exercise available. Each arm curls independently, allowing you to supinate (rotate) your wrist during the movement for maximum bicep contraction. You can perform them standing, seated, alternating, or simultaneous — the variations are nearly endless.
Best for: Correcting imbalances
How to Perform
- Stand with a dumbbell in each hand, arms at your sides, palms facing your thighs.
- Curl one or both dumbbells up while rotating your palms to face your shoulders (supination).
- Squeeze your biceps hard at the top, keeping your elbows pinned to your sides throughout.
- Lower the weight slowly while rotating your palms back to neutral, and repeat.
How It Compares to Barbell Curl
Barbell curls lock both hands into a fixed grip, which allows heavier loads but can aggravate wrist or elbow issues and lets the stronger arm compensate. Dumbbell curls solve both problems — each arm works independently with a natural wrist path. The supination during the curl also activates the bicep more completely than a fixed-grip barbell. You'll use less total weight but get more balanced development and better peak contraction.
Equipment & Muscles
Dumbbell|BicepsForearms
Pros
- + Identifies imbalances
- + Natural wrist movement
- + Greater range of motion
- + Multiple variations possible
Cons
- - Less total weight
- - Requires more stability
- - Need pairs of dumbbells