How To Do A Dumbbell Curl

The dumbbell curl is the classic biceps exercise. You hold a dumbbell in each hand with your palms facing forward and curl the weights up toward your shoulders by bending your elbows.

Dumbbells let each arm work on its own, so neither side can take over, and you can rotate your palms up during the lift to fully engage the biceps.

Dumbbell Curl Quick Facts

Primary Muscles	Biceps
Secondary Muscles	Brachialis, brachioradialis, forearms
Equipment	A pair of dumbbells
Level	Beginner
Sets And Reps	3 sets of 8-15 reps

How To Do A Dumbbell Curl

1. Stand tall with a dumbbell in each hand, arms straight and palms facing forward.
2. Keep your elbows close to your sides and your shoulders back.
3. Curl the dumbbells up toward your shoulders by bending your elbows.
4. Squeeze your biceps at the top for a second.
5. Lower the dumbbells slowly until your arms are fully straight.
6. Repeat with both arms together or alternate arms.

Dumbbell Curl Form Tips

• Turn your pinkies slightly up at the top for a stronger biceps squeeze.
• Keep your elbows still. If they swing forward, the weight is too heavy.
• Lower the weights in two to three seconds.
• Alternating arms lets you focus on one side at a time.

Common Mistakes To Avoid

• Swinging the body. Using momentum takes work off the biceps.
• Partial reps. Fully straighten the arms at the bottom.
• Elbows drifting forward. This turns part of the lift into a shoulder raise.
• Bending the wrists. Keep the wrists straight and firm.

Muscles Worked

The biceps bend the elbow and turn the palm up. The brachialis and brachioradialis assist, and the forearm muscles hold the dumbbells.

Dumbbell Curl Variations

• Hammer Curl: A neutral grip for the brachialis and forearms.
• Incline Dumbbell Curl: A seated incline for a deeper stretch.
• Preacher Curl: Locks the arms on a pad.
• Concentration Curl: A seated single-arm curl.
• Barbell Curl: Lets you lift more total weight.

How Many Sets And Reps Should You Do?

Start with 3 sets of 8-15 reps. Use a load you can move with clean form for every rep, and add weight or reps once the top of the range feels controlled for all sets.

Equipment For Dumbbell Curls At Home

A few pairs of dumbbells cover your curls for a long time, and a rack keeps them organized and off the floor. For a closer look, read our guide to the best adjustable dumbbells.

Frequently Asked Questions

How Heavy Should Dumbbell Curls Be?

Choose a weight you can curl for 8-15 reps without swinging.

Should You Curl Both Arms At Once Or Alternate?

Both work. Alternating lets you focus on each arm, while curling together saves time.

How Often Should You Train Biceps?

Two sessions per week is plenty for most people, especially if you also do rows and pull-ups.

More Exercise Guides

• How To Do A Hammer Curl
• How To Do An Incline Dumbbell Curl
• How To Do A Preacher Curl
• How To Do A Pull-Up
• How To Do An Arnold Press
• How To Do A Bulgarian Split Squat

This guide is for general information only. Check with your doctor before starting a new exercise program, and stop if you feel pain. Read our medical disclaimer.