Dumbbell Biceps Curl Up
The dumbbell biceps curl up is a standard bilateral biceps curl exercise targeting the biceps through simultaneous elbow flexion. It is effective for building bicep size and symmetry while also engaging the forearms for stability.
How to do it
- Stand holding dumbbells in both hands with palms facing forward and arms fully extended.
- Curl both dumbbells simultaneously upward toward your shoulders.
- Keep your elbows stationary and close to your sides throughout the movement.
- Pause at the top and squeeze your biceps.
- Lower the dumbbells back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Form cues
- Keep your elbows pinned to your sides
- Lift both dumbbells at the same time
- Squeeze your biceps tightly at the top
- Lower the weights slowly and with control
Breathing: Exhale as you curl the dumbbells up toward your shoulders, and inhale as you lower them back down with control.
Common mistakes
- Swinging the body to lift the weights, which takes the work away from your biceps and relies on momentum.
- Letting the elbows drift forward, which reduces the tension on the bicep muscle.
- Rushing the lowering phase, missing out on valuable muscle-building time under tension.
Muscles worked
Primary: biceps. Secondary: forearms, shoulders.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel wrist or elbow discomfort, ease off, use lighter weights, or check with a professional.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should my palms face up the entire time?
Yes, starting with your palms facing forward and keeping them facing up or slightly inward as you curl ensures your biceps do the majority of the work.
What if I feel this in my lower back?
Feeling it in your lower back usually means you are using momentum or your torso to swing the weight up. Try lowering the weight or sitting down to keep your core stable.
How many times a week should I do biceps curls?
2 to 3 times per week with at least one rest day between sessions is plenty for most beginners to see steady progress.