Arms · Dumbbell
Dumbbell Split Stance Biceps Curl
How to do the dumbbell split stance biceps curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Stagger your stance with one foot forward and hold a dumbbell in each hand at your sides, palms facing forward. Keeping your torso upright and elbows pinned to your sides, curl the dumbbells up, then lower them under control.
- 1Feel the biceps squeeze hard at the top of each curl
- 2Keep your elbows fixed at your sides throughout
- 3Brace your core to stay tall in the split stance
Common mistakes
- Don't swing the weights or rock your body
- Avoid letting your elbows drift forward
- Don't drop the dumbbells fast; control the lower
Muscles worked
The dumbbell split stance biceps curl mainly works the biceps, with the forearms assisting.
- BicepsPrimary
- ForearmsSupport
- Lower BackMinor
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
- QuadsMinor
- GlutesMinor
- Front DeltsMinor
Kovo programs the dumbbell split stance biceps curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More biceps exercises
- How to do the resistance band bicep curl
- How to do the resistance band hammer curl
- How to do the barbell bicep curl
- How to do the cable bicep curl
- How to do the cable hammer curl
- How to do the overhead bicep curl
Last reviewed June 2026.