Bicep Curl (Dumbbell)
The dumbbell bicep curl is the basic exercise for the front of the upper arm. You hold a dumbbell in each hand with palms forward and bend your elbows to lift the weights, which trains the biceps through their full range.
- Beginner
- Isolation
- Dumbbells
- biceps
Left: start position. Right: end position. Orange: the muscles that work.
How to do the bicep curl
- Stand tall with a dumbbell in each hand at your sides, palms facing forward.
- Keep your elbows next to your ribs and your shoulders relaxed and down.
- Breathe in and brace your abs lightly so your torso stays still.Breathe
- Curl the weights up toward your shoulders without swinging your body.
- Squeeze your biceps at the top, with your elbows still at your sides.
- Lower the dumbbells slowly until your arms are straight again.
Breathing. Breathe out on the way up and breathe in on the slow way down. Do not hold your breath through the whole set.
Tips
- Seated curls make it harder to swing, which helps when you learn the movement.
- You can curl both arms together or one at a time. One arm at a time makes each rep easier to control.
Muscles worked
The bicep curl works mainly the biceps.
- Biceps (main muscle)
- Forearms (also works)
- Shoulders (front and side delts) (also works)
| Muscle | Role |
|---|---|
| Biceps | Main mover. The biceps bend the elbow and also turn the palm up, which is why the palms-forward grip suits them. |
| Forearms (also works) | The brachioradialis helps bend the elbow, and the grip muscles hold the dumbbells. |
| Shoulders (front and side delts) (also works) | The front deltoid keeps the upper arm steady at your side. |
Sets, reps and rest
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Beginner (first weeks) | 2 | 12-15 reps | 60 s |
| Build muscle | 3 | 10-15 reps | 60 s |
| Get stronger | 3 | 8-10 reps | 90 s |
| General fitness | 2 | 12-15 reps | 60 s |
| Fat loss (with more daily activity) | 2 | 15-20 reps | 45 s |
These numbers come from the same rules as the Oh My Coach app. Use a load that leaves 1 to 3 reps in reserve. When you reach the top of the range in every set, add a little load or move to the harder version (double progression). What is double progression?
Common mistakes
-
Swinging the weights up
Why it matters: Momentum from your hips does part of the lift, so the biceps work less, mostly at the bottom.
Fix: Stand with your back against a wall, or pick a lighter weight that you can lift with no swing.
-
Elbows moving forward at the top
Why it matters: The shoulder lifts the weight at the end of the rep, and the biceps lose tension.
Fix: Keep your elbows next to your ribs. Stop the curl when the forearm is close to vertical.
-
Half reps at the bottom
Why it matters: Stopping before the arms are straight skips the part of the range where the biceps are long.
Fix: Lower all the way to straight arms on every rep, then curl again.
-
Wrists bending back
Why it matters: The load shifts to the wrist and forearm, and the curl feels weaker.
Fix: Keep your wrists straight and in line with your forearms.
Make it easier or harder
This exercise gets harder with load. When every set reaches the top of the rep range with good form, add the smallest weight step you have. To make it easier, use less load or a shorter range of motion while you learn the movement.
Versions of this exercise
Cable curl
Full guide coming soon
Band biceps curl
Full guide coming soon
Suspension trainer biceps curl
Full guide coming soon
Alternatives
Same main muscle and the same movement pattern first, from the same rules as the app's swap list.
Barbell curl
Same movement pattern
Cable curl
Same movement pattern
Full guide coming soon
Preacher Curl (EZ Bar)
Same movement pattern
Hammer Curl (Dumbbell)
Same movement pattern
Band biceps curl
Same movement pattern
Full guide coming soon
Suspension trainer biceps curl
Same movement pattern
Full guide coming soon
What you need
Take care if
This exercise loads the elbow. If your elbow hurts, stop. Options that do not load the elbow in the same way: Dumbbell hammer curl, Band biceps curl. For pain that does not go away, see a doctor or a physiotherapist.
If your elbow hurts during the set, stop. Try a lighter weight, a hammer grip or a shorter range.
Compared with
Questions
What muscles does the bicep curl work?
It works the biceps first. The brachialis under the biceps and the brachioradialis in the forearm help bend the elbow.
Is a barbell or EZ bar curl better than a dumbbell curl?
An EMG study found higher biceps and brachioradialis activity with an EZ bar curl than with a dumbbell curl. EMG activity is not the same as muscle growth, and dumbbells let each arm work on its own. Use the version that feels best on your wrists and elbows.
What is the difference between a bicep curl and a hammer curl?
In a bicep curl your palms face forward. In a hammer curl they face each other, which moves more work to the forearm and the brachialis.
How can I do bicep curls without dumbbells?
Use a resistance band under your feet, or a suspension trainer where you curl your body toward your hands. Both train the same elbow bend.