Dumbbell Curls

dumbbell curl anatomy

I read a Frederic Delavier’s book « Strength Training Anatomy »  and there is good stuff.


  • Sitting with a dumbbell in each hand in a semi-pronated grip.

  • Breathe in and flex your forearm by rotating the wrist to the outside before that the dumbbell is horizontal.

  • Complete flexion by raising elbows and breathe out at the end of movement.

With this movement you work the brachioradialis, brachialis, biceps, anterior deltoids and a little bit the coracobrachialis and upper chest.

Biomechanics : this movement allows to use the fully function of biceps with flexion and protraction of the arm but especially the most powerful supinator muscle.

arm supination pronation anatomy

3 ways to do dumbbell curls :

A : Work mostly biceps

dumbbell curl anatomy

B : Work mostly brachioradialis

dumbbell curl anatomy

C : Work mostly biceps and brachialis

dumbbell curl anatomy

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