Exercise guide · Beginner · Compound

Dumbbell Biceps Curl: How to Do It & Muscles Worked

The dumbbell biceps curl lifts a dumbbell in each hand by bending the elbows, turning the palms up as you go. Rotating the wrist uses the biceps’ role as a forearm supinator as well as an elbow flexor.

Primary muscles
Biceps
Secondary muscles
Forearms
Equipment
Dumbbell
Level · type
Beginner · Compound

Written by the FitStack training team. Last reviewed .

Demonstration of the dumbbell biceps curl
Front view: muscles worked by the dumbbell biceps curl. Primary: biceps. Secondary: forearms.
Back view: muscles worked by the dumbbell biceps curl. Primary: biceps. Secondary: forearms.
Primary Secondary

How to do the dumbbell biceps curl

  1. Step 1: Stand up straight with a dumbbell in each hand, palms facing forward and arms fully extended.
  2. Step 2: Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
  3. Step 3: Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
  4. Step 4: Hold the contracted position for a brief pause as you squeeze your biceps.
  5. Step 5: Inhale and slowly begin to lower the dumbbells back to the starting position.
  6. Step 6: Repeat for the desired number of repetitions.

Form cues

  • Stand with a dumbbell in each hand at your sides, palms facing in.
  • Curl up and rotate your palms to face the ceiling as you lift.
  • Keep your elbows by your sides, squeeze at the top, then lower slowly.

Common dumbbell biceps curl mistakes

  • Elbows swinging forward at the top.

    Fix: Pin the elbows to your sides; stop when the forearm is vertical.

  • Dropping the dumbbells quickly.

    Fix: Take two to three seconds to lower.

Sets, reps and programming

Do 2 to 4 sets of 8 to 15 reps, alternating arms or both together. Incline curls add a stretch at the bottom; hammer curls bring in the brachialis and forearm.

Suggested sets, reps and rest for the dumbbell biceps curl by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Variations and progressions

Dumbbell Biceps Curl alternatives

More exercises that train the biceps as their main target:

Dumbbell Biceps Curl FAQs

How many sets of biceps curls should I do?

Most people grow well on around 6 to 12 direct sets a week for the biceps, on top of rows and pull-ups. Start low and add sets if your arms are not growing.

More biceps exercises

See the best bicep exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset; cues, mistakes, programming and FAQs are written by FitStack.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.