{"id":9085242,"date":"2026-11-09T11:59:34","date_gmt":"2026-11-09T10:59:34","guid":{"rendered":"https:\/\/www.fitness-flohmarkt.ch\/?page_id=9085242"},"modified":"2026-11-09T11:59:36","modified_gmt":"2026-11-09T10:59:36","slug":"bizeps-curls-kurzhantel","status":"publish","type":"page","link":"https:\/\/www.fitness-flohmarkt.ch\/en\/bizeps-curls-kurzhantel\/","title":{"rendered":"Dumbbell biceps curls: grip rotation, form and variations"},"content":{"rendered":"<div class=\"ffm-ratgeber\">\n<style>\n.ffm-ratgeber{--ffm-accent:#1a1a1a;--ffm-line:#e4e4e1;--ffm-muted:#6b6b6b;--ffm-soft:#f7f7f5;--ffm-link:#0d5c3d;--ffm-link-soft:rgba(13,92,61,.3);--ffm-link-wash:rgba(13,92,61,.08);font-family:inherit;line-height:1.65;color:#1a1a1a;max-width:900px;margin:0 auto;padding:0 4px}\n.ffm-ratgeber *{box-sizing:border-box}\n.ffm-ratgeber h1{font-size:2.1rem;line-height:1.2;margin:0 0 .9rem;font-weight:700}\n.ffm-ratgeber h2{font-size:1.5rem;line-height:1.3;margin:0 0 .8rem;font-weight:700}\n.ffm-ratgeber h3{font-size:1.15rem;line-height:1.35;margin:0 0 .5rem;font-weight:700}\n.ffm-ratgeber p{margin:0 0 1rem;font-size:1rem}\n.ffm-ratgeber ul{margin:0 0 1rem;padding-left:1.25rem}\n.ffm-ratgeber li{margin:0 0 .35rem}\n.ffm-ratgeber strong{font-weight:700}\n.ffm-ratgeber a{color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px}\n.ffm-ratgeber a:hover{text-decoration-thickness:2px}\n.ffm-ratgeber p a:not(.ffm-btn):not(.ffm-choice),\n.ffm-ratgeber li a:not(.ffm-btn):not(.ffm-choice),\n.ffm-ratgeber td a:not(.ffm-btn):not(.ffm-choice){color:var(--ffm-link);font-weight:600;text-decoration:underline;text-decoration-thickness:2px;text-underline-offset:4px;text-decoration-color:var(--ffm-link-soft);border-radius:3px;padding-left:.1em;transition:background-color .15s ease,text-decoration-color .15s ease}\n.ffm-ratgeber p a:not(.ffm-btn):not(.ffm-choice):hover,\n.ffm-ratgeber li a:not(.ffm-btn):not(.ffm-choice):hover,\n.ffm-ratgeber td a:not(.ffm-btn):not(.ffm-choice):hover{background:var(--ffm-link-wash);text-decoration-color:var(--ffm-link)}\n.ffm-ratgeber .ffm-eyebrow{font-size:.75rem;letter-spacing:.08em;text-transform:uppercase;color:var(--ffm-muted);font-weight:700;margin:0 0 .45rem}\n.ffm-ratgeber .ffm-lead{font-size:1.1rem;color:var(--ffm-muted);margin:0 0 1.6rem}\n.ffm-ratgeber .ffm-box{background:var(--ffm-soft);border:1px solid var(--ffm-line);border-left:4px solid var(--ffm-accent);border-radius:10px;padding:1.1rem 1.25rem;margin:0 0 2rem}\n.ffm-ratgeber .ffm-box-label{font-size:.75rem;letter-spacing:.08em;text-transform:uppercase;font-weight:700;color:var(--ffm-muted);margin:0 0 .4rem}\n.ffm-ratgeber .ffm-box p:last-child{margin-bottom:0}\n.ffm-ratgeber .ffm-choices{display:grid;grid-template-columns:repeat(auto-fit,minmax(230px,1fr));gap:.75rem;margin:0 0 2.4rem}\n.ffm-ratgeber .ffm-choice{display:flex;flex-direction:column;gap:.2rem;border:1px solid var(--ffm-line);border-radius:10px;padding:.9rem 1rem;text-decoration:none;color:inherit;background:#fff;transition:border-color .15s ease,background-color .15s ease}\n.ffm-ratgeber .ffm-choice:hover{border-color:var(--ffm-accent);background:var(--ffm-soft);text-decoration:none}\n.ffm-ratgeber .ffm-choice-case{font-size:.72rem;letter-spacing:.06em;text-transform:uppercase;color:var(--ffm-muted);font-weight:700}\n.ffm-ratgeber .ffm-choice-title{font-size:1.02rem;font-weight:700;line-height:1.3}\n.ffm-ratgeber .ffm-choice-hint{font-size:.87rem;color:var(--ffm-muted);line-height:1.45}\n.ffm-ratgeber .ffm-section{margin:0 0 2.6rem}\n.ffm-ratgeber .ffm-card{display:grid;grid-template-columns:220px 1fr;gap:1.25rem;border:1px solid var(--ffm-line);border-radius:12px;padding:1.1rem;margin:0 0 1.25rem;background:#fff}\n.ffm-ratgeber .ffm-card-media{margin:0}\n.ffm-ratgeber .ffm-card-media img{width:100%;height:auto;display:block;border-radius:8px;background:var(--ffm-soft)}\n.ffm-ratgeber .ffm-card-body{min-width:0}\n.ffm-ratgeber .ffm-badge{display:inline-block;font-size:.7rem;letter-spacing:.06em;text-transform:uppercase;font-weight:700;background:var(--ffm-accent);color:#fff;border-radius:999px;padding:.2rem .6rem;margin:0 0 .5rem}\n.ffm-ratgeber .ffm-specs{list-style:none;padding:0;margin:0 0 .8rem;display:flex;flex-wrap:wrap;gap:.35rem}\n.ffm-ratgeber .ffm-specs li{font-size:.82rem;background:var(--ffm-soft);border:1px solid var(--ffm-line);border-radius:6px;padding:.2rem .5rem;margin:0}\n.ffm-ratgeber .ffm-ideal{font-size:.92rem;color:var(--ffm-muted)}\n.ffm-ratgeber .ffm-btn{display:inline-block;border:1px solid var(--ffm-accent);border-radius:8px;padding:.55rem 1.05rem;font-size:.92rem;font-weight:700;text-decoration:none;color:var(--ffm-accent);background:#fff;transition:background-color .15s ease,color .15s ease}\n.ffm-ratgeber .ffm-btn:hover{background:var(--ffm-accent);color:#fff;text-decoration:none}\n.ffm-ratgeber .ffm-btn-primary{background:var(--ffm-accent);color:#fff}\n.ffm-ratgeber .ffm-btn-primary:hover{background:#000;color:#fff}\n.ffm-ratgeber .ffm-table-wrap{overflow-x:auto;margin:0 0 1.4rem;border:1px solid var(--ffm-line);border-radius:10px}\n.ffm-ratgeber table{border-collapse:collapse;width:100%;font-size:.92rem}\n.ffm-ratgeber thead th{text-align:left;background:var(--ffm-soft);font-weight:700;padding:.6rem .8rem;border-bottom:1px solid var(--ffm-line);white-space:nowrap}\n.ffm-ratgeber tbody td{padding:.55rem .8rem;border-bottom:1px solid var(--ffm-line);vertical-align:top}\n.ffm-ratgeber tbody tr:last-child td{border-bottom:none}\n.ffm-ratgeber .ffm-profiles{display:grid;grid-template-columns:repeat(auto-fit,minmax(240px,1fr));gap:1rem;margin:0 0 1.4rem}\n.ffm-ratgeber .ffm-profile{border:1px solid var(--ffm-line);border-radius:10px;padding:1rem 1.1rem;background:#fff}\n.ffm-ratgeber .ffm-profile p:last-child{margin-bottom:0}\n.ffm-ratgeber .ffm-faq{border:1px solid var(--ffm-line);border-radius:8px;padding:.7rem 1rem;margin:0 0 .6rem;background:#fff}\n.ffm-ratgeber .ffm-faq summary{cursor:pointer;font-weight:700;line-height:1.4}\n.ffm-ratgeber .ffm-faq p{margin:.7rem 0 0}\n.ffm-ratgeber .ffm-cta{border:1px solid var(--ffm-line);border-radius:12px;background:var(--ffm-soft);padding:1.5rem;margin:2.4rem 0 2rem;text-align:center}\n.ffm-ratgeber .ffm-cta h2{margin-bottom:.5rem}\n.ffm-ratgeber .ffm-check{background:#ffe9a8;padding:0 .2em}\n.ffm-ratgeber .ffm-byline{font-size:.85rem;color:var(--ffm-muted);margin:-1.1rem 0 1.6rem;padding:0 0 1rem;border-bottom:1px solid var(--ffm-line)}\n.ffm-ratgeber .ffm-byline strong{color:var(--ffm-accent);font-weight:700}\n.ffm-ratgeber .ffm-author{border:1px solid var(--ffm-line);border-radius:10px;padding:1.1rem 1.25rem;margin:0 0 2rem;background:#fff}\n.ffm-ratgeber .ffm-author p:last-child{margin-bottom:0}\n.ffm-ratgeber .ffm-choices-quad{grid-template-columns:repeat(2,1fr)}\n.ffm-ratgeber .ffm-profiles-quad{grid-template-columns:repeat(2,1fr)}\n.ffm-ratgeber .ffm-choice-hint{margin-top:auto}\n.ffm-ratgeber .ffm-author p:not(.ffm-box-label){font-size:.9rem;line-height:1.6}\n@media (max-width:782px){\n.ffm-ratgeber h1{font-size:1.7rem}\n.ffm-ratgeber h2{font-size:1.3rem}\n.ffm-ratgeber .ffm-card{grid-template-columns:1fr;gap:.9rem}\n.ffm-ratgeber .ffm-card-media img{max-width:280px}\n.ffm-ratgeber .ffm-cta{padding:1.2rem}\n.ffm-ratgeber .ffm-choices-quad{grid-template-columns:1fr}\n.ffm-ratgeber .ffm-profiles-quad{grid-template-columns:1fr}\n}\n<\/style>\n<p class=\"ffm-eyebrow\">Fitness Flohmarkt \u00b7 Guide<\/p><h1>Dumbbell biceps curls: grip rotation, form and variations<\/h1><p class=\"ffm-lead\">Dumbbell biceps curls let each hand turn freely. In a standard curl, your palms turn up. In a hammer curl, they keep facing each other. Keep your torso steady and control the lowering phase to find a weight you can handle in each version.<\/p><p class=\"ffm-byline\">From <strong>Dominic Bertschin<\/strong>, Head of Marketing at Fitness-Flohmarkt \u00b7 Updated: 09.11.2026<\/p><div class=\"ffm-box\"><p class=\"ffm-box-label\">In short<\/p><p>Keep your upper arms close to your body. Bend your elbows and turn your palms up for the standard curl. Keep a neutral grip for hammer curls. Lower until your arms are almost straight, keeping control of the weights.<\/p><\/div><div class=\"ffm-choices ffm-choices-quad\"><a href=\"#technik\" class=\"ffm-choice\">Curls step by step<\/a><a href=\"#varianten\" class=\"ffm-choice\">Compare grips<\/a><a href=\"#fehler\" class=\"ffm-choice\">Spot common mistakes<\/a><a href=\"#ausruestung\" class=\"ffm-choice\">Choose dumbbells<\/a><\/div><section class=\"ffm-section\" id=\"technik\"><h2>How to do dumbbell biceps curls<\/h2><ol><li>Stand steadily with a dumbbell at each side, palms facing your thighs. Relax your shoulders and keep your wrists straight.<\/li><li>Bend your elbows and turn your forearms until your palms face up. Keep your upper arms near your ribs. Stop lifting before you start using your shoulders or back to bring the weights higher.<\/li><li>Lower smoothly and turn your hands back to the starting position. Straighten your arms as far as you can control. Curl both arms together or alternate sides.<\/li><\/ol><figure class=\"ffm-curl-visual\" style=\"margin:1.4rem 0\"><img decoding=\"async\" src=\"https:\/\/www.fitness-flohmarkt.ch\/wp-content\/uploads\/bizeps-curls-kurzhantel-griffvergleich.png\" width=\"2172\" height=\"724\" loading=\"lazy\" style=\"display:block;width:100%;height:auto;border-radius:10px\" alt=\"Dumbbell biceps curls: start, rotating curl and hammer curl\"><figcaption style=\"color:#666;text-align:center;font-size:.9rem;margin-top:.6rem\">Dumbbell biceps curls: start, rotating curl and hammer curl<\/figcaption><\/figure><\/section><section class=\"ffm-section\" id=\"varianten\"><h2>Rotating curls or hammer curls?<\/h2><div class=\"ffm-profiles\"><div class=\"ffm-profile\"><h3>Rotating curl<\/h3><p>Your biceps bends your elbow and turns your forearm so your palm faces up. A dumbbell lets each hand follow its own path.<\/p><\/div><div class=\"ffm-profile\"><h3>Hammer curl<\/h3><p>Your palms keep facing each other and your thumbs point up as you lift. The biceps works alongside the brachialis and the brachioradialis in your forearm.<\/p><\/div><\/div><p>Dumbbells pull straight down. Leverage at the elbow is usually greatest with your forearm around horizontal. With a cable, the direction of pull shapes the resistance through the movement.<\/p><p><a href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/bizeps-kabelzug\/\">Learn cable biceps curls<\/a><\/p><\/section><section class=\"ffm-section\" id=\"fehler\"><h2>Three common biceps curl mistakes<\/h2><div class=\"ffm-table-wrap\"><table><thead><tr><th>What you notice<\/th><th>What to adjust<\/th><\/tr><\/thead><tbody><tr><td>Your torso swings backwards.<\/td><td>Use less weight and start each rep from a steady stance.<\/td><\/tr><tr><td>Your wrists bend under the load.<\/td><td>Keep your hand in line with your forearm. Turn from the forearm.<\/td><\/tr><tr><td>The weights drop on the way down.<\/td><td>Control the lowering phase. Choose a weight you can bring down smoothly.<\/td><\/tr><\/tbody><\/table><\/div><\/section><section class=\"ffm-section\" id=\"ausruestung\"><h2>What weight suits biceps curls?<\/h2><p>Test a weight for 10 to 15 steady reps. The final reps can feel hard while grip, range and tempo stay consistent. When you can reach the top of the range for several clean sets, try the next small weight increase. Test each grip separately.<\/p><article class=\"ffm-card\"><a class=\"ffm-card-media\" href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/product-2\/hex-dumbbell-hexagon-dumbbell\/\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/www.fitness-flohmarkt.ch\/wp-content\/uploads\/Hex-Dumbbell-5-Kg-1-5.avif\" alt=\"5 kg hex dumbbell\"><\/a><div class=\"ffm-card-body\"><h3>Hex Dumbbell<\/h3><p class=\"ffm-price\">Example 2 \u00d7 5 kg for CHF 30<\/p><p>Use two matching dumbbells to curl both arms together. One dumbbell works if you train one side at a time. Choose a single dumbbell or pair and the weight per hand in the shop. The example price was checked on 9 November 2026.<\/p><a href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/product-2\/hex-dumbbell-hexagon-dumbbell\/\" class=\"ffm-btn ffm-btn-primary\">Choose your pair and weight<\/a><\/div><\/article><p><a href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/dumbbell-exercises\/\">More dumbbell exercises<\/a><\/p><\/section><section class=\"ffm-section\" id=\"faq\"><h2>Frequently Asked Questions<\/h2><details class=\"ffm-faq\"><summary>Do I have to turn the dumbbells as I curl?<\/summary><p>For a standard curl, start with a neutral grip and rotate as you lift, or start with palms facing forward. For hammer curls, keep the grip neutral.<\/p><\/details><details class=\"ffm-faq\"><summary>Are hammer curls better than standard curls?<\/summary><p>Both bend the elbow. Standard curls let you turn the palm up. Hammer curls keep the forearm neutral. Choose the version you can do comfortably and under control.<\/p><\/details><details class=\"ffm-faq\"><summary>How far should I lower the dumbbell?<\/summary><p>Lower to a controlled, almost straight position. Let the weight settle briefly at the bottom if you tend to use momentum to start the next rep.<\/p><\/details><details class=\"ffm-faq\"><summary>Can I do biceps curls with one dumbbell?<\/summary><p>Yes. Train one arm at a time. Use the side that tires first as your guide and keep the weight and reps the same on both sides.<\/p><\/details><\/section><section class=\"ffm-section\" id=\"quellen\"><h2>Technique sources<\/h2><ul><li><a href=\"https:\/\/exrx.net\/WeightExercises\/Biceps\/DBCurl\" target=\"_blank\" rel=\"noopener\">ExRx \u00b7 Dumbbell Alternating Curl<\/a><\/li><li><a href=\"https:\/\/exrx.net\/WeightExercises\/Brachioradialis\/DBHammerCurl\" target=\"_blank\" rel=\"noopener\">ExRx \u00b7 Dumbbell Alternating Hammer Curl<\/a><\/li><\/ul><\/section><div class=\"ffm-cta\"><h2>Find dumbbells for your curls<\/h2><p>Choose a weight that lets you try both grips smoothly.<\/p><a href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/product-2\/hex-dumbbell-hexagon-dumbbell\/\" class=\"ffm-btn ffm-btn-primary\">Choose a suitable dumbbell pair<\/a><\/div><div class=\"ffm-author\"><p class=\"ffm-box-label\">About the author<\/p><p>Dominic Bertschin is Head of Marketing at Fitness-Flohmarkt in Liestal. He reads what customers ask and report back after their purchase every day, and writes the guide articles just the way he would have liked to read them himself before placing an order.<\/p><\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Fitness-Flohmarkt \u00b7 Ratgeber Bizeps-Curls mit Kurzhanteln: Drehung, Haltung und Varianten Bei Bizeps-Curls mit Kurzhanteln kannst du jede Hand frei drehen. Beim klassischen Curl zeigen die Handfl\u00e4chen oben nach oben, beim Hammer-Curl bleiben sie zueinander gerichtet. Mit einem ruhigen Oberk\u00f6rper und einer kontrollierten R\u00fcckbewegung merkst du, welches Gewicht du in beiden Varianten beherrschst. Von Dominic Bertschin, [&hellip;]<\/p>\n","protected":false},"author":17807,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"_gspb_post_css":"","footnotes":""},"class_list":["post-9085242","page","type-page","status-publish","hentry"],"blocksy_meta":{"has_hero_section":"disabled","styles_descriptor":{"styles":{"desktop":"","tablet":"","mobile":""},"google_fonts":[],"version":7}},"acf":[],"_links":{"self":[{"href":"https:\/\/www.fitness-flohmarkt.ch\/en\/wp-json\/wp\/v2\/pages\/9085242","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.fitness-flohmarkt.ch\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.fitness-flohmarkt.ch\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.fitness-flohmarkt.ch\/en\/wp-json\/wp\/v2\/users\/17807"}],"replies":[{"embeddable":true,"href":"https:\/\/www.fitness-flohmarkt.ch\/en\/wp-json\/wp\/v2\/comments?post=9085242"}],"version-history":[{"count":1,"href":"https:\/\/www.fitness-flohmarkt.ch\/en\/wp-json\/wp\/v2\/pages\/9085242\/revisions"}],"predecessor-version":[{"id":9085243,"href":"https:\/\/www.fitness-flohmarkt.ch\/en\/wp-json\/wp\/v2\/pages\/9085242\/revisions\/9085243"}],"wp:attachment":[{"href":"https:\/\/www.fitness-flohmarkt.ch\/en\/wp-json\/wp\/v2\/media?parent=9085242"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}