Dumbbell Curl
How to do it
Starting position
- Hold dumbbells in both hands and stand straight.
- Set your feet hip-width apart.
- Keep your gaze facing forward.
- Keep your arms naturally by your sides.
Movement
- Keep your upper arms stationary and curl the dumbbells up.
- Squeeze your biceps hard at the top.
- Slowly return to the starting position, feeling the resistance.
Breathing
Exhale as you lift the dumbbells and inhale as you lower them.
Trainer tips
- Rotate your palms up as you lift
- Keep your elbow position pinned
- Extend fully as you lower
Cautions
- Leaning back can cause a back injury, so keep your upper body upright.
- Using momentum with heavy weights strains the elbow joints, so start with lighter weight.
- Heaving the shoulders to use momentum
- Bending the wrists backward
Exercise info
| Primary muscles |  Biceps |
|---|---|
| Secondary muscles | Forearms |
| Equipment |  Dumbbell |
| Movement pattern | Isolation |
| Rep range | 10–15 reps |
12 similar exercises
Representative exercise: Dumbbell Curl
- Dumbbell Incline Biceps Curl
- Dumbbell Seated Curl
- Dumbbell Alternate Biceps Curl
- Dumbbell Seated Alternate Biceps Curl
- Dumbbell Standing Single Arm Biceps Curl
- Dumbbell Incline Alternate Biceps Curl
- Dumbbell High Curl
- Dumbbell Bent Over Curl
- Dumbbell Close Grip Curl
- Dumbbell Prone Incline Curl
- Dumbbell Prone Incline Twist Curl
- Dumbbell Standing One Arm Curl (over Incline Bench)
Exercise GuideAre you leaning back as you lift?Watch the video and see how to fix it
How GYMKC sets the weight for this exercise
For example, if you do 10 reps with 12 kg in each hand and log that you could have done about 2 more, GYMKC estimates your 1RM per hand at about 17.3 kg.
With the dumbbell, each step is 2 kg (5 lb), so the next weight is 14 kg per hand. Within your 10–15 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Dumbbell Drag CurlHarderDumbbell Lying Supine CurlHarderDumbbell Incline Biceps CurlSimilar exerciseMachine Biceps CurlSimilar exerciseBarbell CurlSimilar exerciseBand Standing Single Arm Biceps CurlSame muscle · different equipmentWeighted Plate Standing Biceps CurlSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.