ClapMove · clapmove.com
Exercise handout — move better, feel better.
Dumbbell Biceps Curl
Classic biceps curl with dumbbells. Fundamental exercise for building elbow flexion strength.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
dumbbells
Home Options
- dumbbells
No equipment? Try: Water bottles, Soup cans, Resistance band
Dosage
3
Sets
10
Reps / Time
60 sec
Rest
2 up / 2 down
Tempo
Step-by-Step Guide
Set up
- Stand with dumbbells at sides
- Palms facing forward (supinated)
- Feet shoulder-width apart
Step 1 of 5
Keep elbows at sides throughout
Step 2 of 5
Curl weights up toward shoulders
Step 3 of 5
Squeeze biceps at top
Step 4 of 5
Lower slowly with control
Step 5 of 5
Full extension at bottom
Breathing
- Exhale on curl
- Inhale on lower
Form Cues
- Elbows stay still
- No body swing
- Controlled lowering
- Full range of motion
Common Mistakes to Avoid
- Swinging weights
- Elbows moving forward
- Dropping weight down
- Partial range of motion
Safety Information
Good standard exercise. Avoid heavy weights if elbow is painful.
Progressions
Regressions
Use lighter weights
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.