Muscles worked
What the dumbbell curl trains
Tap a muscle to see just that one and what it does in the lift.
Before the first rep
How to set up
- 01
Pick the weight. Choose dumbbells you can curl for your target reps with your elbows still and your body upright. Most people start lighter than they expect.
- 02
Stand tall. Feet about hip width apart, knees soft, ribs down and glutes lightly squeezed, so your torso stays still for the whole set.
- 03
Grip. Hold each dumbbell in the middle of the handle with a full grip, palms facing forward and wrists straight, in line with your forearms.
- 04
Arms at your sides. Let your arms hang straight with your elbows close to your ribs and your shoulders back and down, not shrugged.
Step by step
How to do the dumbbell curl
- 01
Brace. Take a breath and tighten your trunk. Your elbows stay pinned near your sides from here on.
- 02
Curl. Bend your elbows and lift the dumbbells toward your shoulders, moving only your forearms. Keep your palms turned up and your wrists straight.
- 03
Squeeze at the top. Stop when the dumbbells reach the front of your shoulders and your elbows are fully bent. Keep your upper arms still: if your elbows swing forward to finish the rep, your shoulders are taking over.
- 04
Lower slowly. Take about two to three seconds to lower the weights, keeping tension in your biceps the whole way.
- 05
Finish at straight arms. Straighten your elbows fully at the bottom before starting the next rep, without letting the weights drop or your shoulders roll forward.
Cues to say in your head
- Elbows glued to your ribs
- Palms up the whole way
- Squeeze at the top
- Slow on the way down
- Straight arms at the bottom
- Chest up, no swing
Fix these first
Common mistakes
Swinging the weight with your back and hips
Lower the weight until you can curl it with your torso still. If you have to lean back to finish a rep, the set is over.
Elbows drifting forward and up
Keep your elbows near your sides. When they swing forward, the front of your shoulder takes over and the biceps do less.
Half reps that stop short of straight arms
Lower all the way to straight elbows on every rep. The bottom of the curl is part of the work, not a rest.
Dropping the weight on the way down
Control the lowering for two to three seconds. Letting the weights fall wastes half the rep and is hard on the elbow.
Wrists curling in or bending back
Keep your wrists straight and in line with your forearms. A bent wrist moves the work to your forearms and can strain the joint.
Shrugging the shoulders as you curl
Keep your shoulders down and back. A shrug usually means the weight is too heavy.
Stay safe
Pick a weight you can control on the way down, and lower to straight arms smoothly rather than letting the weight snap your elbows into lockout. Stop the set if you feel sharp pain in the front of your elbow or shoulder rather than a normal muscle burn. If elbow or shoulder pain keeps coming back, or you hear a pop with sudden pain and bruising, stop training the arm and see a doctor or physical therapist.
Programming
Sets, reps and how much weight
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Muscle | 3 to 4 | 8 to 12 | 65–80% 1RM | 1 to 2 min |
| Endurance | 2 to 3 | 15 to 20 | 50–65% 1RM | 45 to 90 sec |
| Technique | 2 to 3 | 10 to 12 | 50–60% 1RM | 1 min |
Plan your next session
Put in a recent set. You get working weights for your goal, a warm-up and the plates to load.
Estimated 1RM 216 lb
Endurance sets
108–140lb
2 to 3 sets of 15 to 20 reps, 45 to 90 sec rest. Lighter weight and a steady tempo. Good as a finisher or on a lighter week.
Estimates use the Epley formula and work best from sets of 3 to 8 reps. Treat them as a starting point and adjust by how the first working set moves.
Questions
Dumbbell Curl questions
How do you do bicep curls with proper form?
Stand tall with a dumbbell in each hand, palms forward and elbows at your sides. Curl the weights toward your shoulders by bending only your elbows, then lower them slowly to straight arms without swinging your body.
What are the most common bicep curl mistakes?
Swinging the weight with your back, letting your elbows drift forward, stopping short of straight arms, and dropping the weight on the way down. Almost all of them are fixed by using a lighter weight and slowing down.
What muscles do dumbbell curls work?
Mainly the biceps, with the brachialis underneath and the brachioradialis in the forearm helping bend the elbow. Your grip, shoulders and trunk work to hold everything steady.
How many sets and reps of bicep curls should I do?
For muscle growth, 3 to 4 sets of 8 to 12 reps taken close to failure works well for most people, two or three times a week. Add reps first, then move up to the next dumbbell.
Should I curl both arms at once or alternate?
Both work. Curling together is faster and keeps the body still; alternating lets you focus on one arm at a time but makes it easier to twist and swing, so stay upright either way.
Should you twist your wrists when doing dumbbell curls?
It is optional. Keeping your palms facing forward the whole rep is the standard curl, but you can also start with palms facing your thighs and turn them up as you lift, which uses the biceps' job of rotating the forearm. Either way, keep your elbows still and your wrists straight.
Train in Protocol
Log your dumbbell curl by voice. Protocol tracks the rest.
Your last session shows up before every set, warm-ups and plates are worked out for you, and your coach sees every lift next to your sleep and recovery.