Dumbbell Bicep Curl
Curl the dumbbells to shoulder height with the elbows fixed, supinating the wrists at the top.
See your setup in four steps
Demo video from YouTube, played in its own player.
How to do the Dumbbell Bicep Curl
The dumbbell curl bends your elbows to lift a dumbbell in each hand. It is the basic biceps exercise, and dumbbells let each arm work on its own and turn the palm up as you lift, which is one of the biceps' jobs.
Set up
- 1Stand tall with a dumbbell in each hand and your arms at your sides.
- 2Start with your palms forward, or facing your thighs if you want to turn them up during the lift.
- 3Keep your elbows close to your sides.
The movement
- 1Curl the dumbbells up by bending only at the elbows.
- 2Turn your palms toward the ceiling as you lift, if you started with them facing in.
- 3Raise until your forearms are close to vertical and squeeze your biceps.
- 4Lower slowly until your arms are fully straight.
Cues
- Elbows stay pinned
- Palms to the ceiling at the top
- Slow on the way down
- No hip swing
Common mistakes
- Swinging the weight with your hips and back.
- Brace and stand still, or lean against a wall, and use a lighter dumbbell.
- Elbows drifting forward.
- Keep your upper arms still at your sides throughout.
- Stopping short of straight arms at the bottom.
- Lower all the way to work the biceps through their full length.
Also works: Brachialis, Brachioradialis, Forearm flexors
Make it easier
Use the Cable Bicep Curl, or curl seated with your back against an upright bench.
Make it harder
Bias the stretched position with the Dumbbell Incline Curl, or the shortened position with the Dumbbell Preacher Curl.
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
In our free programs
- Dumbbell Only · Upper Pull3×12 @ RPE 9
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the biceps, for when the dumbbell is taken or you want a change.
Questions
- What muscles does the Dumbbell Bicep Curl work?
- The Dumbbell Bicep Curl mainly works the biceps.
- What equipment do you need for the Dumbbell Bicep Curl?
- A dumbbell.
- How many sets and reps of the Dumbbell Bicep Curl?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Dumbbell Bicep Curl?
- Barbell 21s Curl, Barbell Drag Curl, Barbell Preacher Curl and Cable Bayesian Curl work the same main muscle.
Program it for your clients
Coaches add the Dumbbell Bicep Curl to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
See your setup in four steps
Your first 3 clients are free. 0% commission on everything you sell.