Dumbbell curl
Also called: biceps curl, dumbbell biceps curl
Curl dumbbells up by bending your elbows.
Squeeze: biceps working.
Main: biceps Also: forearms
Simplified illustration. Follow the steps and cues for exact form.
Home with bands: no dumbbells? Do Band curl instead.
Bodyweight: this needs dumbbells.
- Main muscles
- biceps
- Equipment
- dumbbells
- Level
- First day in a gym
- Pattern
- Pull
Key cues
- Elbows stay at your sides.
- No swinging; stand still.
- Lower all the way.
How to do it
- Stand holding dumbbells at your sides, palms forward.
- Bend your elbows to curl them to your shoulders.
- Lower slowly until your arms are straight.
Common mistakes
| Common mistake | Fix |
|---|---|
| Swinging the body | Use lighter dumbbells or lean your back against a wall. |
Stop if
Stop if you feel sharp or pinching pain in your elbows or wrists, numbness or tingling, or pain that gets worse with each rep. Burning in the working muscles, heavy breathing and shaky last reps are normal effort.
Related: elbow pain.
By equipment
Sets and reps by goal
| Goal | Reps | Sets | Rest |
|---|---|---|---|
| Strength | 3–6 | 3–5 | 2–5 min |
| Muscle | 6–15 | 3–4 | 1–2 min |
| Fat loss | 8–15 | 2–4 | 1–1½ min |
| General health | 8–12 | 1–3 | 1–2 min |
Where these come from: Goals. In a program, follow the program's numbers.
General information, not medical advice. If you have an injury, a health condition or are pregnant, check with a doctor or physical therapist before starting.