GymPlan AIDumbbell Curl
Dumbbell Curl is a beginner isolation dumbbell exercise that mainly works your biceps, with help from your forearms.
How to do the dumbbell curl
- Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
- Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
- Then, inhale and slowly begin to lower the dumbbells back to the starting position.
- Repeat for the recommended amount of repetitions.
Muscles worked
Sets and reps
Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.
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Start your free trialDumbbell Curl alternatives
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What muscles does the dumbbell curl work?
It mainly works your biceps; your forearms assist.
How many sets and reps of dumbbell curl should I do?
Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.
Is the dumbbell curl good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.