Exercise library
Dumbbell Curl
The dumbbell curl is a classic biceps builder that lets each arm work independently and rotate for a full contraction.
DumbbellArmsBeginner
- Equipment
- Dumbbell
- Focus
- Arms
- Level
- Beginner
- Suggested sets
- 3 sets of 10–15 reps.
- Muscles worked
- BicepsForearms
How to do it
- 1Stand tall holding a dumbbell in each hand at your sides, palms facing in.
- 2Keep your elbows tucked close to your sides.
- 3Curl one or both dumbbells up, rotating your palms to face up as you lift.
- 4Squeeze your biceps at the top.
- 5Lower the weight slowly back to the start and repeat.
Tips & tricks
- Control the lowering phase for more growth.
- Keep your upper arms still — only your forearms move.
- Rotate your wrist up to fully contract the biceps.
Common mistakes
- Swinging your body to lift the weight.
- Letting your elbows drift forward.
- Using momentum on the way down instead of controlling it.
