Arms · Biceps · Dumbbell
Dumbbell Curl
The dumbbell curl is curling a dumbbell in each hand from the sides to the shoulders, turning the palms up as they rise. Each arm works on its own, and the free wrist lets the biceps both bend the elbow and turn the forearm, which are its two jobs.
How to
Dumbbell- 1 Dumbbells at the sides, palms forward.
- 2 Curl both up, elbows fixed.
- 3 Lower slowly.
Tips
- Turn the palms up fully as the dumbbells rise.
- Curl both arms together or alternate; log the same way each session.
- Stop when the forearms are vertical; higher only rests the biceps.
Common mistakes
- Swinging the dumbbells up with the shoulders.
- Letting the wrists curl in to cheat the last reps.
- Rushing the lowering half.
Muscles worked
Main
- Biceps
Also working
- Brachialis
- Forearms
Breathing and bracing
Breathe out as you curl, breathe in as you lower.
Sets and reps
- Muscle size
- 3–4 sets of 8–15 reps, 1–1.5 min rest
- Where it fits
- After a barbell curl, or as the main curl
Setup
- 1 Stand or sit with a dumbbell in each hand at your sides.
- 2 Start with the palms facing forward, or facing in and turning as you curl.
- 3 Keep the elbows close to the body.
Technique in detail
- Curl the dumbbells toward the shoulders, turning the palms up fully.
- Keep the upper arms still.
- Stop when the forearms are about vertical, and squeeze.
- Lower slowly to straight arms.
- Curl both together or alternate arms, the same way every session.
In these plans
Not part of a built-in plan. Add it to any workout from the exercise picker.
Variations and alternatives
Questions
Alternate or both at once?
Alternating lets you focus on each arm; both at once saves time. Keep it the same so the logged reps compare.
Standing or seated?
Seated removes body swing; standing lets you use slightly more weight.
Why turn the palms up?
Turning the forearm is part of what the biceps does, so a full turn works it through its whole job.
Log it in Volu(me)
Add Dumbbell Curl to any workout. Next time the app fills in the weight and reps from your last session and marks a new best set the moment you tick it.