Dumbbell Curl: How-to, Tips & More
The Dumbbell Curl is a beginner isolation exercise for your biceps. You do it with dumbbells, one side at a time. It is a good fit when your goal is both strength and muscle growth.
Muscles worked
Biceps
Primary
How to do the Dumbbell Curl
- Stand tall with a dumbbell in each hand, palms forward.
- Curl the dumbbells to your shoulders, keeping your elbows at your sides.
- Squeeze at the top.
- Lower slowly until your arms are straight.
Dumbbell Curl tips
- Keep your upper arms still.
Sets and reps
Most lifters do well with 8 to 12 reps per set, and 8 to 12 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Dumbbells
Type
Isolation
Dumbbell Curl alternatives
More biceps exercises
Alternating Dumbbell Curl
Dumbbells
Alternating Hammer Curl
Dumbbells
Band Concentration Curl
Resistance band
Band Curl
Resistance band
Band Hammer Curl
Resistance band
Band Reverse Curl
Resistance band
Frequently asked questions
What muscles does the Dumbbell Curl work?
The Dumbbell Curl mainly works your biceps.
How many sets and reps should I do?
A good starting point is 8 to 12 reps per set, and many lifters get the best results between 8 to 12 reps. Use a weight that leaves one or two reps in reserve.
Is the Dumbbell Curl good for beginners?
Yes. The Dumbbell Curl is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Dumbbell Curl?
You need dumbbells.
Add Dumbbell Curl to your program
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