Dumbbell Biceps Curl
Also called: curl, db curl, standing dumbbell curl
The isolation classic. Elbow flexion, zero momentum, maximum connection — exactly where internal cues shine.
Technique
How to do it
- 1
Stand tall, dumbbells at your sides, palms forward.
- 2
Pin your elbows to your ribs; curl without swinging.
- 3
Squeeze hard at the top for a full second.
- 4
Lower slowly — the way down builds as much as the way up.
Cue bank
Two cues, picked by context
Internal cues for growth work at moderate loads; external cues when the bar is heavy. The app switches automatically.
“Feel the biceps shorten and cramp at the top.”
“Bring the weight to your shoulder.”
Common faults
What to watch for
Standard coaching taxonomy for this movement. A dedicated Harry Spotter rubric is on the roadmap.
Swinging the hips
Momentum trains your ego, not your biceps.
Fix: Back against a wall for a set — humbling and effective.
Elbows drifting forward
Turns the curl into a front raise cameo.
Fix: Elbows glued to ribs; move only the forearm.
Half-range reps
The stretch position is prime growth real estate.
Fix: Full extension at the bottom, every rep.
Substitutions