Dumbbell Bicep Curls
Dumbbell bicep curls isolate the elbow flexors to build arm strength and muscle control. Using separate dumbbells helps expose left-to-right strength differences and encourages balanced development.
Calorie Burn Highlights
123
kcal estimated
3.5
Moderate
Beginner
What is MET? The Metabolic Equivalent of Task (MET) measures exercise intensity relative to rest (1 MET). A MET of 3.5 means this activity burns 3.5× more calories than sitting still. Formula: Calories = MET × weight (kg) × time (hr).
How to Do Dumbbell Bicep Curls
- 1
Stand tall with a dumbbell in each hand, palms facing forward, and elbows close to your sides.
- 2
Curl the weights toward your shoulders without moving your upper arms or leaning backward.
- 3
Pause briefly at the top and squeeze your biceps while keeping your wrists neutral.
- 4
Lower the dumbbells slowly until your arms are fully extended, then repeat.
Form & Safety Tip
Prioritize controlled movement over speed or weight. Proper form protects your joints, maximizes muscle engagement, and reduces injury risk. If you feel sharp pain — stop immediately and consult a fitness professional.
Target Muscles
Fun Calorie Comparison
Calorie Equivalent
30 mins burns calories equivalent to 1 Small Yogurt with Berries (~120 kcal)
Based on a 70 kg / 154 lb person exercising at a moderate pace for 30 minutes.
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