Dumbbell Curl.

How to do it.

1. Step 01

   Stand tall holding a dumbbell in each hand, palms facing forward.

2. Step 02

   Keep elbows close to your torso and upper arms stationary.

3. Step 03

   Curl the dumbbells upwards towards your shoulders, squeezing the biceps.

4. Step 04

   Continue until your biceps are fully contracted and dumbbells are at shoulder level.

5. Step 05

   Slowly lower the dumbbells back to the starting position with control.

6. Step 06

   Maintain tension throughout the eccentric phase.

Pro cues.

• Avoid swinging the weights to maintain bicep isolation.

• Control the eccentric (lowering) phase for greater muscle engagement.

• Keep your wrists straight and stable throughout the movement.

Questions, answered.

What is the Dumbbell Curl?

An isolation exercise targeting the biceps for arm development and strength.

What muscles does the Dumbbell Curl work?

The Dumbbell Curl primarily works your biceps. It also recruits your forearms as secondary movers.

What equipment do I need for the Dumbbell Curl?

You need dumbbells to perform the Dumbbell Curl.

How many sets and reps should I do for the Dumbbell Curl?

A typical prescription for the Dumbbell Curl is 3–4 sets of 10–15 reps. Rest about 45–75 seconds between sets.

Is the Dumbbell Curl good for beginners?

Yes. The Dumbbell Curl is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.