Dumbbell Half Bicep Curl
The Dumbbell Half Bicep Curl mainly works the biceps, with help from the forearms. You'll need: dumbbells.
Required Equipment
Dumbbell Half Bicep Curl Muscles Worked
Primary
Biceps (biceps brachii)
Secondary
Forearm Flexor (brachioradialis); Side Biceps (brachialis)
How to do the Dumbbell Half Bicep Curl
Setup
Stand with feet shoulder-width apart, holding a dumbbell in each hand with a neutral or supinated grip (palms facing forward).
Keep your core engaged and your shoulders back to maintain good posture throughout the exercise.
Movement
Begin with your arms fully extended at your sides.
Slowly curl the dumbbells upward, focusing only on the bottom half of the movement.
Stop once your forearms reach a position parallel to the floor (approximately 90 degrees).
Squeeze your biceps at the peak of this partial range for a second.
In a controlled manner, slowly lower the weights back to the starting position with your arms fully extended.
Avoid using momentum by keeping your elbows glued to your sides during the entire set.
Dumbbell Half Bicep Curl FAQs
What muscles does the Dumbbell Half Bicep Curl work?
The Dumbbell Half Bicep 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 Half Bicep Curl?
Dumbbells.
What workout day should the Dumbbell Half Bicep Curl go on?
It belongs on pull day in a push/pull/legs routine.
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