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Dumbbell Curl
Dumbbell curl is an isolation exercise targeting the biceps and brachialis to build upper arm strength and size, performed by flexing elbows to lift weights from waist to shoulder level.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Beginner
Primary Muscle Groups
Biceps
Secondary Muscles
Forearms, Shoulders
Popularity Score
10
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapBiceps
10/10Long Head, Short Head, Brachialis
Forearms
5/10Flexors
Shoulders
3/10Anterior Delts
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart, holding a dumbbell in each hand at your sides with palms facing forward and elbows tucked to your torso.
- Exhale and curl the dumbbells toward your shoulders by bending your elbows.
- Keep upper arms stationary and squeeze biceps at the top.
- Pause briefly to contract biceps fully.
- Inhale and slowly lower the dumbbells back to full arm extension.
- Maintain control throughout the descent without locking elbows.
Coaching Tips
Form Cues
- Elbows glued to sides
- Squeeze biceps hard
- Control the descent
- Wrists straight
- No swinging
- Full stretch bottom
Breathing
Inhale during the lowering phase and exhale as you curl the weights up, bracing your core throughout.
Tempo
2-1-1
Range of Motion
Lower until arms are fully extended but not locked, curl until dumbbells reach shoulder height.
Safety
Safety Notes
- Avoid if acute elbow pain or injury
- Use lighter weights if grip fails
- Stop if shoulder discomfort arises
- Maintain neutral spine to prevent back strain
Spotting
Spotting not typically required; self-spot by dropping weights if needed.
Common Mistakes
- Swinging body for momentum
- Flaring elbows out
- Locking elbows at bottom
- Using too much weight
- Incomplete range of motion
- Wrist bending
When to Avoid
- Acute elbow tendonitis
- Wrist injuries
- Shoulder impingement
Flexibility Needed
- Adequate wrist flexibility
Build Up First
- Basic grip strength
- Proper standing posture
Also known as
DB Curl, Standing Bicep Curl, Two-Arm Dumbbell Bicep Curl
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