Strength Training · Aquatic Conditioning
Aquatic Dumbbell Biceps Curl
The aquatic dumbbell biceps curl is a standing pool curl that uses water drag to challenge your biceps and arm control.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Stand with your feet hip-width apart on the pool floor in chest-deep water.
- Hold the dumbbells underwater beside your thighs with your palms facing forward.
- Position your elbows beside your ribs.
- Bend your elbows to bring the dumbbells toward your shoulders, stopping below the surface.
- Extend your elbows to return the dumbbells to your thighs under control.
Form cues
- Keep your wrists straight.
- Let your shoulders stay relaxed.
- Breathe steadily throughout.
Common mistakes
- Swinging the upper armsKeep your upper arms still so the movement comes from your elbows.
- Rocking your torsoUse a smaller range or smaller dumbbells if you cannot keep your torso upright.
- Rushing the curlUse an even pace rather than jerking the dumbbells through the water.
Safety
Buoyant dumbbells can pull your arms upward abruptly if you lose control, straining your shoulders. Losing your footing while resisting the floats can also cause a fall.
- Choose a level, nonslip area where you can stand securely.
- Start with small floats that you can comfortably hold underwater.
- End the set when you can no longer control the dumbbells.
- Bring the dumbbells to the pool edge before releasing them.
If you have shoulder or elbow pain, or difficulty maintaining balance in water, seek guidance from a physiotherapist before trying this exercise.
Muscles worked
Primary muscles
Equipment
- Aquatic Dumbbell
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps
- Rest
- 1 min
Foam dumbbells float, so buoyancy assists the upward curl and resists the downward return; they do not load your biceps like land-based weights.