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Strength Training · Bodybuilding

Dumbbell Curl

The dumbbell curl trains your biceps by bending your elbows while turning your palms upward. Lifting both weights together also challenges your grip and forearm control.

  • Beginner
  • Isolation
  • Low injury risk
  • Rest 1 min
Video by The Bioneer on YouTube

How to do it

  1. Stand with your feet hip-width apart, holding a dumbbell beside each thigh with your palms facing inward.
  2. Curl both dumbbells toward your shoulders, gradually turning your palms upward as you bend your elbows.
  3. Lower the dumbbells to your sides, gradually turning your palms inward until your arms are straight.

Form cues

  • Keep your upper arms still.
  • Keep wrists straight, not bent back.
  • Let your shoulders stay relaxed.

Common mistakes

  • Swinging your torsoUse lighter weights so you can lift without leaning back or driving through your hips.
  • Dropping the weightsTake about two seconds to lower each repetition rather than letting gravity pull the weights down.
  • Cutting the range shortUse the full comfortable elbow range instead of repeatedly bouncing through the middle of the curl.

Safety

Heavy weights or jerky repetitions can strain your elbows or wrists, especially as fatigue reduces control.

  • Start with a light warm-up set before using your working weight.
  • Stop the set if you feel sharp pain in your elbow, wrist, or shoulder.
  • Bend at your hips and knees to place the dumbbells on the floor after your set.

If turning your palms upward causes wrist or elbow discomfort, try a palms-in curl or ask a physiotherapist for guidance.

Muscles worked

Front
Back

Primary muscles

  • Biceps

Secondary muscles

  • Forearms

Equipment

  • Dumbbell

Sets and reps

Sets
2–3
Target
8–12 reps
Rest
1 min

Finish each set with enough strength left for about two more clean repetitions.

Variations

Easier

Harder

Workout plans with Dumbbell Curl

Build muscle · intermediate

4-Day Upper Lower Workout Plan for Men Over 50

This muscle-building plan gives men over 50 a structured upper lower routine across 4 training days. Barbell lifts anchor the sessions, with dumbbell, cable and machine work alongside walking or cycling. It offers a clear schedule for lifters with intermediate training experience.

4 days / week · 60 min estimated · Barbell Collar, Olympic Flat Bench, Powerlifting Barbell, Weight Plate, Adjustable Bench, Dumbbell, Upright Utility Bench, Lat Pulldown Bar, Lat Pulldown Machine, Cable Column, Cable Rope Attachment, Treadmill, Power Rack, Rack Safety Supports, Barbell, Standing Calf Raise Machine, Exercise Mat, Upright Exercise Bike, Close-Grip Row Handle, Lat Pulldown / Low Row Station, Chest Press Machine, Leg Extension Machine, Seated Leg Curl Machine, Seated Calf Raise MachineExplore the plan