Dumbbell curl
Also known as: Biceps curl
The classic isolation exercise for the biceps.
What it is
Curling a dumbbell from a straight arm to full flexion, isolating the biceps. A simple, effective accessory for arm size.
Muscles worked
Primary: Biceps. Secondary: Forearms, Front deltoids.
How to perform it
- Stand or sit holding dumbbells at your sides, palms facing forward (or neutral to start).
- Keep your elbows pinned to your sides and your torso still.
- Curl the weight up by flexing the elbow, squeezing the biceps at the top.
- Lower under control all the way to a straight arm before the next rep.
Common form faults
- Swinging the torso to heave the weight up. Keep the torso still and elbows fixed; if you have to swing, the weight is too heavy.
- Cutting the range short at the bottom or top. Straighten the arm fully each rep and curl to full flexion — partial reps leave gains on the table.
Programming
An accessory, not a main lift — the big pulls already train the biceps. Higher reps (8–15) with strict form work well; leave the ego at the door.
Plan your training
Variations & substitutions
Frequently asked questions
- Do I even need direct biceps work?
- Rows and pull-ups already train the biceps heavily, so they aren't essential — but a little direct curl work is an efficient way to add arm size if that's a goal.
- Should I curl both arms together or alternate?
- Both are fine. Alternating lets you focus on each arm and often allows slightly stricter form; curling together is more time-efficient. Pick whichever keeps your form clean.
Written and reviewed by Mathew Beale — MSc Biotechnology, University of Reading.
Last reviewed: