Dumbbell Biceps Curl
The standard biceps builder. Each arm works on its own, so the stronger side can’t take over.
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How to do the dumbbell biceps curl
- 1Stand holding dumbbells at your sides, palms facing forward.
- 2Keep your elbows pinned beside your ribs.
- 3Curl the weights up until the forearms are nearly vertical.
- 4Squeeze, then lower all the way down over two seconds.
When to pick it: Pick it as your main biceps exercise, for 8–15 reps.
Form cues
- Elbows don’t move
- Full stretch at the bottom
- No hip swing
Common mistakes
- Swinging the weight with the back
- Elbows drifting forward
- Cutting the bottom half of the rep
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. Terms
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time. Get a full 4–12 week program →
Equipment taken? Swap it for
These train the same muscles with different equipment.
