Dumbbell Curl
The dumbbell curl is a fundamental upper arm exercise targeting the biceps. Using dumbbells allows for independent arm movement and a natural wrist rotation, promoting balanced bicep development and strength.
How to do it
- Stand upright holding a dumbbell in each hand with your arms hanging by your sides and palms facing forward.
- Keep your upper arms stationary and close to your torso.
- Curl the dumbbells upward by contracting your biceps until they reach shoulder level.
- Pause at the top and squeeze your biceps, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep elbows pinned to your sides
- Control the weight on the way down
- Keep your chest tall and shoulders back
- Avoid swinging your torso for momentum
Breathing: Exhale as you curl the weight up, inhale as you lower it back down with control.
Common mistakes
- Using momentum by swinging the body, which reduces bicep engagement
- Moving elbows forward, which shifts tension to the front shoulders
- Dropping the weight too quickly, which misses the muscle-building lowering phase
- Locking the elbows at the bottom, which can cause unnecessary joint stress
Muscles worked
Primary: biceps. Secondary: lower arms, shoulders.
Suggested sets & reps
Get fitter
3 sets × 12–15 reps, rest 60 s
Lose weight
3 sets × 15–20 reps, rest 45 s
Build muscle
3–4 sets × 8–12 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your elbow or wrist, ease off and reduce the weight.
- If you have a history of elbow tendonitis, check with a professional before starting this movement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should I feel this in my forearms?
Yes, it is common to feel some tension in your forearms as they help stabilize the weight.
What if I feel pain in my elbow?
Stop immediately. Ensure you aren't locking your joints at the bottom and try a lighter weight.
Can I do this exercise every day?
Muscles need recovery to grow. It is better to space out your arm workouts by at least one rest day.