Dumbbells · Isolation
Dumbbell curl
Dumbbell curl mainly works your biceps. It also helps your forearms.
Step by step
- Stand tall, elbows pinned to your sides.
- Curl the weights up, palms facing you.
- Lower slowly until your arms are straight.
What you should feel
A squeeze in the front of your upper arms; your shoulders and lower back should not take over.
Common mistake
Swinging your body to lift the weights; use a lighter pair and keep your elbows still.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Barbell curlBiceps
EZ-bar curlBiceps
Preacher curlBiceps
Machine biceps curlBiceps
Machine preacher curlBiceps
Standing cable curlBicepsQuestions
What muscles does the dumbbell curl work?
Dumbbell curl mainly works your biceps. It also helps your forearms.
Can I do the dumbbell curl at home?
Yes, if you have this at home: dumbbells.
How many sets and reps of the dumbbell curl?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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