- EquipmentDumbbell
- PatternIsolation
- Reps8 to 15 reps
- Joint loadNone flagged
How to do the Dumbbell Curl
Set up. Stand or sit tall with a dumbbell in each hand at your sides, palms facing forward.
- Curl the dumbbells up, keeping your elbows at your sides.
- Squeeze at the top.
- Lower under control to straight arms.
Form cues
- Move only at the elbows.
- Keep the wrists straight.
- Use the full range.
Common mistakes
- Swinging the weights.
- Stopping short of straight arms.
Muscles worked
Main target: Biceps. The biceps runs down the front of the upper arm. It bends the elbow and turns the palm up, and it helps in every pull.
On the way: Forearms.
Its other side: Triceps, in the arms pattern.
What to pair it with
Movements that round out a workout with the Dumbbell Curl, from the same catalog the StatBlockFit app logs.
- Dumbbell Overhead Extension Superset partner: it trains the other side of the arms pattern, so the two can alternate.
- Single-Arm Dumbbell Row Same pull session: it trains the upper back.
- Pull-Up Same pull session: it trains the lats.
A complete workout around it
4 movements, the Dumbbell Curl first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Dumbbell Curl 3 × 8 to 15 reps
- Dumbbell Overhead Extension 3 × 8 to 15 reps
- Single-Arm Dumbbell Row 3 × 6 to 15 reps
- Pull-Up 3 × 3 to 15 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Gym or cable swap
Preacher Curl
Machine
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Working weight and 1RM calculator
Enter a set you did: the weight, the reps and how many more reps you had left in you. The estimate is the formula the StatBlockFit app uses for its records, weight × (1 + (reps + reps in reserve) ÷ 30); above 12 reps it is rough.
Training zones
| Zone | Share of 1RM | Usual reps |
|---|---|---|
| Strength | 85 to 90 % | 3 to 6 |
| Muscle growth | 70 to 80 % | 6 to 12 |
| Endurance | 60 to 65 % | 15 to 20 |
A warm-up before the working sets: 50 % for 5, 70 % for 3 and 85 % for 1, each rounded down to a plate.
Common starting points, not a prescription: the right weight is the one you can lift with good form for the reps you planned.
Variations and preparation
A variation of: Barbell Curl.
Other variations of the Barbell Curl: EZ-Bar Curl, Preacher Curl, Reverse Curl and Cable Curl.
Its variations: Incline Dumbbell Curl, Concentration Curl and Zottman Curl.
Do before it: Wrist Mobilisation (same movement, lighter).
Track it in StatBlockFit
In the StatBlockFit app the Dumbbell Curl is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Dumbbell Curl?
Set up: Stand or sit tall with a dumbbell in each hand at your sides, palms facing forward. Steps: 1. Curl the dumbbells up, keeping your elbows at your sides. 2. Squeeze at the top. 3. Lower under control to straight arms. Form cues: Move only at the elbows. Keep the wrists straight. Use the full range. Common mistakes: Swinging the weights. Stopping short of straight arms.
What muscles does the Dumbbell Curl work?
It trains the biceps as its main target and works the forearms on the way.
What can I do instead of the Dumbbell Curl?
In a gym: Preacher Curl. Each trains the same main muscle.
What should I pair the Dumbbell Curl with?
Good partners in the same workout are Dumbbell Overhead Extension, Single-Arm Dumbbell Row and Pull-Up.
How heavy should the Dumbbell Curl be?
Pick a weight you can lift for the planned reps with one or two left in reserve. As a common starting point, sets of 3 to 6 reps use about 85 to 90 percent of your one-rep max and sets of 6 to 12 reps about 70 to 80 percent; the calculator on this page does the arithmetic.