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
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.
Equipment taken? Swap it for
These train the same muscles with different equipment.
General fitness information, not medical advice. Stop if an exercise causes pain, and check with a clinician before starting if you have an injury or a health condition.