Dumbbell Bent-Over Curl
Strengthen your biceps with the Dumbbell Bent-Over Curl. A back-friendly variation for a full range of motion and powerful arm gains.
The Dumbbell Bent-Over Curl mainly works the biceps, with help from the forearms. You'll need: dumbbells.
Required Equipment
Dumbbell Bent-Over Curl Muscles Worked
Primary
Biceps (biceps brachii)
Secondary
Forearm Flexor (brachioradialis)
Dumbbell Bent-Over Curl Variations and Alternatives
How to do the Dumbbell Bent-Over Curl
Choose an appropriate weight for the dumbbells and stand with your feet shoulder-width apart.
Bend forward at the hips while keeping your back straight, so your torso is almost parallel to the ground. Let the dumbbells hang directly below your shoulders with your arms fully extended, palms facing each other.
Keep your elbows close to your body and your upper arms stationary throughout the exercise.
Exhale as you curl the dumbbells towards your shoulders by bending your elbows and squeezing your biceps.
Hold the contraction at the top for a brief moment, then inhale as you slowly lower the weights back to the starting position with control.
Repeat for the desired number of repetitions and sets.
Ensure that you maintain proper form to avoid any strain on your back and to isolate the biceps during the exercise.
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Dumbbell Bent-Over Curl FAQs
What muscles does the Dumbbell Bent-Over Curl work?
The Dumbbell Bent-Over Curl mainly works the biceps, with help from the forearms. The main muscles are the biceps brachii.
What equipment do you need for the Dumbbell Bent-Over Curl?
Dumbbells.
What workout day should the Dumbbell Bent-Over Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Bent-Over Curl variations and alternatives?
Similar exercises include the Dumbbell Zottman Curl, Dumbbell 21-Curl, Dumbbell Behind-Back Finger Curl and Dumbbell Bent-Over Face Pull.
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