How to do a Dumbbell Bicep Curl
The Dumbbell Bicep Curl is a beginner dumbbell exercise that works your biceps, with help from your forearms.
How to do a Dumbbell Bicep Curl, step by step
- Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing up.
- Keep your back straight and your elbows close to your torso.
- Exhale and curl the dumbbells up towards your shoulders, contracting your biceps.
- Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
Muscles worked
Common mistakes
- Swinging the body to lift the weight
- Using too much weight
- Not controlling the eccentric (lowering) phase
- Arching the back
Sets and reps by goal
| Goal | Sets x reps |
|---|---|
| Strength | 3-4 sets x 6-8 reps |
| Muscle growth | 3-4 sets x 10-15 reps |
| Endurance | 2-3 sets x 15-25 reps |
| Power | Not recommended |
Alternatives, progressions and regressions
Similar exercises
More exercises for the same muscles
Frequently asked questions
What muscles does the Dumbbell Bicep Curl work?
The Dumbbell Bicep Curl mainly works your biceps. It also works your forearms.
Is the Dumbbell Bicep Curl good for beginners?
Yes. The Dumbbell Bicep Curl is a beginner-friendly exercise. Start with a light load or no load, learn the movement first and add weight gradually.
How many sets and reps of the Dumbbell Bicep Curl should I do?
A good starting point is 3-4 sets x 6-8 reps for strength, 3-4 sets x 10-15 reps for muscle growth and 2-3 sets x 15-25 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.
What can I do instead of the Dumbbell Bicep Curl?
Good alternatives are Dumbbell Hammer Curl, Incline Inner Biceps Curl and Seated Inner Bicep Curl.
Put it in a workout plan
Track your Dumbbell Bicep Curl in UltraFit360
Log sets and reps, see your previous weights and let the app build your program. Free on iOS and Android.