How to do the Dumbbell Biceps Curl
Stand with a dumbbell in each hand at your sides, palms facing forward.
Keep your elbows close to your sides.
Curl the dumbbells up toward your shoulders, together or alternating.
Lower slowly until your arms are straight.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add 4 kg (10 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Alternatives
Same muscles, similar movement: swap in one of these if the Dumbbell Biceps Curl doesn’t suit your gym or your joints.
Train smarter
- Mind muscle connection: what research says and when to use itDoes the mind muscle connection build more muscle? What studies show, why it helps on isolation work and lighter loads, when to skip it, how to practise it.
- 2 day workout plan: build muscle training twice a weekA 2 day workout plan that still builds muscle and strength: two full-body sessions, sets and reps, supersets to save time and what results to expect.
- 30 minute gym workout: templates that build muscleA 30 minute gym workout can build real muscle. Supersets, smart exercise choice and three ready-to-use templates for 30 to 45 minute sessions.
