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
How to do it
- Stand with your feet hip-width apart, holding a dumbbell beside each thigh with your palms facing inward.
- Curl both dumbbells toward your shoulders, gradually turning your palms upward as you bend your elbows.
- 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
Primary muscles
Secondary muscles
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.