1. Take a firm grip of the dumbbells and allow them to rest next to your thighs with your palms facing inwards
2. Stand tall and strong with your feet placed about shoulder-width apart and a slight bend at the knee
3. Bring the dumbbells upwards in a curling motion by contracting your biceps. Be sure to rotate at the wrist so that your palms face upwards as soon as they pass your leg line, keeping your elbows in a fixed position at your sides
4. When the dumbbells reach the top position, which should be close to your front shoulders, lightly flex your biceps before lowering them back to the starting position in a controlled manner
The primary muscles used in Dumbbell Bicep Curls are the Biceps.