How to do the Dumbbell Biceps Curl
BicepsDumbbellIntermediate
The dumbbell biceps curl is the foundational movement for building arm size and strength, offering unmatched freedom to train each arm through its full natural arc. Master the mechanics here and every pulling movement you do will become more powerful.
Add this to my personalized plan →Muscles worked
Primary
Biceps
Secondary
BrachialisForearms
Step-by-step
- Stand tall with a dumbbell in each hand, arms fully extended, palms facing forward and elbows pinned close to your ribs.
- Curl both dumbbells upward by flexing at the elbow, keeping your upper arms completely stationary throughout the lift.
- Squeeze the biceps hard at the top with the dumbbells near shoulder height, holding the peak contraction for one full second.
- Lower the weights slowly under control over two to three seconds back to full extension, resisting gravity rather than dropping them.
Common mistakes
- Swinging the torso to generate momentum — initiate every rep with the biceps alone and reduce the weight if you need to rock to complete a rep.
- Letting the elbows drift forward at the top — keep your upper arms vertical and stationary so the biceps, not the front delts, finish the movement.
- Cutting the range of motion short at the bottom — fully extend your arms on every rep to maximize the stretch and stimulate complete muscle development.
Pro tip — Actively supinate your wrist as you curl, rotating your pinky slightly outward at the top, to fully engage the biceps short head and maximize peak contraction beyond what a neutral grip alone provides.
Sets & reps by goal
Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps
Rest: 60–90 sec between sets.
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