Biceps · Dumbbells
Dumbbell Curl
The dumbbell curl is an isolation exercise designed to build and strengthen the biceps brachii and the forearm flexors. It suits lifters of all experience levels and typically fits into the middle or end of an upper-body or arm-focused session.
How to do it
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at arm's length, palms facing forward.
- Keep your elbows close to your torso and your back straight.
- Inhale and brace your core. Exhale as you curl the dumbbells up towards your shoulders, bending only at the elbows.
- Keep your upper arms stationary, focusing on using your biceps to lift the weights.
- Squeeze your biceps at the top of the movement.
- Slowly lower the dumbbells back to the starting position, controlling the movement.
Common mistakes
- Swinging the torso to build momentum shifts work away from the biceps and stresses the lower back.
- Drifting the elbows forward during the upward phase transfers tension onto the front deltoids.
- Dropping the weights quickly on the way down eliminates the eccentric phase and reduces muscle growth stimulus.
- Bending the wrists backward under load puts unnecessary strain on the wrist joints.
Tips
- Keep your elbows pinned close to your ribs through the full range of motion.
- Pause and squeeze your biceps hard at the top of each repetition before lowering the weights.
- Control the descent by taking about two to three seconds to return to the starting position.
Sets and reps
For muscle building, perform 3–4 sets of 8–12 repetitions with 60–90 seconds of rest between sets. If focusing on muscular endurance, use 2–3 sets of 12–15 reps with 45–60 seconds of rest.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
Is it better to curl both dumbbells at once or alternate arms?
Alternating arms allows greater focus on each bicep and reduces torso fatigue, while curling both together keeps workout time shorter.
What should you do if you feel pain in your elbow joint?
Stop the movement immediately to avoid worsening any potential strain and consult a healthcare professional.
