Dumbbell Bicep Curls
Also called dumbbell curl, standing dumbbell curl, supinated dumbbell curl
Quick answer
The dumbbell bicep curl is a standing arm exercise where you curl a dumbbell in each hand from your thighs up toward your shoulders, turning your palms from facing in to facing up. It targets the biceps, with the forearms assisting.
Written by the GymStreak coaching team · Updated
Muscles worked
How to do Dumbbell Bicep Curls
- 1
Stand tall holding a dumbbell in each hand, arms straight at your sides and palms facing your thighs.
- 2
Keeping your upper arms still at your sides, curl both dumbbells up, turning your palms to face up as they pass your thighs.
- 3
Continue until your forearms are close to vertical and the dumbbells are near shoulder height, then squeeze your biceps.
- 4
Lower the dumbbells slowly, turning your palms back toward your thighs, until your arms are straight again.
Form cues
- Turn your palms up early in the curl, not at the very top.
- Keep your upper arms by your sides; let only your forearms swing up.
- Brace your abs and glutes so your torso doesn't rock.
- Lower all the way to straight arms on every rep.
- Keep your wrists straight rather than curling them toward you.
Breathing: Breathe out as you curl the dumbbells up toward your shoulders; breathe in as you lower them back to your thighs.
Common Dumbbell Bicep Curls mistakes
Swinging the torso to start the weights moving
Stand tall with your abs braced and pick dumbbells you can lift without leaning back.
Elbows drifting far forward at the top
Stop the curl when your forearms are near vertical instead of raising your elbows to lift the weights higher.
Half reps that never reach straight arms
Lower until your elbows are straight each time, then start the next curl from there.
Dropping the weights on the way down
Take a controlled count on the way down, since lowering is part of the work for your biceps.
Sets and reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–15 | 60–90 s |
| Muscular endurance | 2–3 | 12–20 | 30–60 s |
Starting ranges in line with the ACSM guidance on resistance training. Pick a load you can lift with good form for every rep, and add weight or reps gradually.
Dumbbell Bicep Curls variations and alternatives
Variations
- Dumbbell Alternate Bicep Curls
Curling one arm at a time lets you focus on each side and makes swinging easier to spot.
- Seated Dumbbell Curl
Sitting down makes it harder to use your legs or hips to cheat the weight up.
- Incline Dumbbell Curl
Lying back on an incline bench starts the curl with more stretch on the biceps.
- Alternate Hammer Curl
Keeping the palms facing in shifts more work to the brachialis and forearms.
Alternatives
- Barbell Bicep Curl
Both hands on one bar usually lets you lift a little more total weight.
- Cable Curl
The cable keeps tension on the biceps at the top and bottom of the rep.
- Concentration Curls
Bracing your arm against your thigh removes almost all chance of cheating.
- Machine Preacher Curls
A pad fixes your upper arms for a strict, easy-to-learn curl.
Dumbbell Bicep Curls FAQ
What muscles do dumbbell bicep curls work?
Dumbbell bicep curls mainly work the biceps, which bend the elbow and turn the palm up. The brachialis, a muscle under the biceps, and the brachioradialis in the forearm help lift the weight, and your grip muscles work to hold the dumbbells. Your abs, glutes and shoulders work lightly to keep your body still.
Should I rotate my wrists when doing dumbbell curls?
Turning your palms from facing in to facing up as you curl matches one of the biceps' jobs, which is rotating the forearm. That's why this version starts palms-in. It isn't required, though: curling with palms up the whole way is also a normal bicep curl. Keep the rotation smooth and let it come from the forearm, not from bending the wrist.
Is it better to curl both arms together or alternate?
Both work. Curling both dumbbells together is quicker and keeps both arms under tension for the whole set. Alternating gives each arm a brief rest and makes it easier to focus on one side, though it also makes it easier to twist your torso. Use whichever you can do with the cleanest form.
How many dumbbell curls should I do?
For building muscle, 3–4 sets of 8–15 reps with a weight that leaves you close to failure, resting 60–90 seconds, is a solid mainstream approach. Most people do arm isolation work once or twice a week alongside their pulling exercises, which also train the biceps. Add weight or reps gradually as the last reps get easier.
Sources
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