All exercisesFamily in the library
Strength exercises Β· Upper body
Dumbbell curl
Difficulty Isolation movements
How to perform it
Supinated grip (palms up) targets the biceps brachii directly and builds the biceps "peak". Differs from the hammer curl (neutral grip), which involves the brachialis and forearms more.
Video demo
Equipment
- DumbbellsFree weight
Muscles worked
Front
Back
Muscles and artwork credits
- Biceps
- Brachialis (not on the surface map)
- Forearm flexors
Related exercises
Find another variation and compare difficulty.
Biceps curls
Exercise family Β· pattern: Isolation movements
1 family Β· 6 variationsDifficulty
- Hammer curl
- Barbell curl
- Dumbbell curlCurrently viewing
- EZ-bar curl
- Kettlebell curl
- Rope kettlebell curl
Difficulty describes how demanding the execution is. It is not a recommended training order.