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Dumbbell Bent Over Curl

Step by step instructions, muscle activation and variants for the Dumbbell Bent Over Curl.

MediumBiceps

About this exercise

A biceps curl variation performed with the torso hinged forward so the arms hang perpendicular to the floor, altering the strength curve so maximum tension is felt in the shortened position at the top of the curl. This makes it a useful complement to standard standing curls for complete biceps development.

How to Perform

  • Hold a dumbbell in each hand and stand with feet hip-width apart
  • Hinge at the hips to bring the torso roughly parallel to the floor, keeping the back flat and knees slightly bent
  • Let the arms hang straight down from the shoulders with palms facing forward
  • Curl both dumbbells upward toward the shoulders by flexing the elbows, keeping the upper arms vertical
  • Squeeze the biceps at the top of the movement
  • Lower the dumbbells back to the hanging position under control
  • Keep the torso still throughout — avoid using momentum or swinging the back

Muscle Activation

Primary
Biceps
Secondary
Inner forearm

About the Dumbbell Bent Over Curl

The Dumbbell Bent Over Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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