Bicep Curl (Dumbbell)
Also called Dumbbell Bicep Curl, Curl (Dumbbell), Seated Curl (Dumbbell), DB Bicep Curl
How to do it
Stand tall with a dumbbell in each hand at arm's length, palms facing forward and elbows tucked to the torso. Curl the bells toward the shoulders without letting the elbows drift forward, squeeze at the top, then lower slowly to full extension.
Setup
Stand tall holding one dumbbell in each hand with palms forward, wrists neutral, arms extended, and elbows beside your ribs. Set your shoulders down and brace your abdomen before moving.
Where you should feel it
Through both biceps with each arm controlling its own path, plus the forearms keeping the wrists stable. If one elbow moves forward or the torso swings, reduce the load and match both sides.
When to use it
Use for bilateral biceps work with independent loads that expose side-to-side differences. It fits well in the 8-15 rep range and allows a natural wrist and elbow path.