Dumbbell Bicep Curl
The Dumbbell Bicep Curl primarily targets your Biceps, with support from Forearms. It requires dumbbell and is best suited to beginner lifters.
Beginner level · Equipment: Dumbbell · Isolation · Pull
Primary muscles: Biceps Secondary muscles: Forearms
How to perform Dumbbell Bicep Curl
- Step 1. Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
- Step 2. Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
- Step 3. Then, inhale and slowly begin to lower the dumbbells back to the starting position.
- Step 4. Repeat for the recommended amount of repetitions.
Sample sets & reps for Dumbbell Bicep Curl
- Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
- Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
- Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Biceps exercises
- Barbell Curl — barbell
- Barbell Curls Lying Against An Incline — barbell
- Brachialis-SMR — stretch
- Cable Hammer Curls - Rope Attachment — cable
- Cable Preacher Curl — cable
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