Arms · Dumbbell
Dumbbell Srtict Curl
How to do the dumbbell srtict 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
Stand holding a dumbbell in each hand with arms extended and palms facing forward. Keeping your torso rigid and back flat, curl the dumbbells up using only your biceps, then lower under control without letting your elbows drift forward.
- 1Feel your biceps do all the work as the dumbbells rise with no body sway
- 2Keep your elbows pinned at your sides and squeeze at the top
- 3Lower slowly and feel the stretch at full extension
Common mistakes
- Don't swing your torso or use momentum to start the curl
- Don't let your elbows drift forward or flare out
- Don't bounce out of the bottom; control the full range
Muscles worked
The dumbbell srtict curl mainly works the biceps, with the forearms assisting.
- BicepsPrimary
- ForearmsSupport
- Front DeltsMinor
Kovo programs the dumbbell srtict 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.