Kneeling Dumbbell Bicep Curls
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Strength
Isolation
Upper Body
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Dumbbells
Pad or Towel (to put under knees)
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All Levels
Overview
The Kneeling Dumbbell Bicep Curl places you in a high kneeling position to eliminate lower body momentum and isolate the biceps. This variation promotes postural control, core engagement, and a strict curling pattern, making it ideal for improving arm strength and symmetry.
Muscles Worked
PRIMARY:
Biceps brachii
SECONDARY:
Brachialis
Forearms
Core (stabilization)
STEP-BY-STEP INSTRUCTIONS
Begin in a tall kneeling position with knees hip-width apart, glutes squeezed, and core engaged. Place an airex pad, yoga mat, or towel under knees for comfort.
Hold a dumbbell in each hand with arms fully extended at your sides and palms facing forward.
Curl both dumbbells simultaneously toward your shoulders, keeping elbows fixed by your sides.
Squeeze your biceps at the top of the movement.
Slowly lower the dumbbells back down to the starting position under control.
Repeat for desired reps, maintaining upright posture and tension throughout.
Benefits
Isolates the biceps with minimal assistance from other muscle groups
Encourages strict form and eliminates momentum
Enhances postural awareness and core stability
Effective for hypertrophy and arm definition
COACHING CUES
Squeeze your glutes to stay upright and steady
Elbows stay pinned-only your forearms should be moving
Control the descent as much as the lift
Keep your ribs stacked over your hips
Notes
Kneeling Dumbbell Bicep Curls are a focused arm-strengthening movement that builds bicep size and control. By removing lower body momentum, this variation reinforces strict form and full range of motion, making it an excellent tool for targeted upper body training.