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Exercise Library / Biceps / Dumbbell Curl
💪 Biceps Beginner

Dumbbell Curl

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3
Sets
12
Reps
Dumbbell
Equipment
5.00
Cal/min

🎯 Muscles Worked

🎯
Primary
biceps
➕
Secondary
forearms

📋 How To Perform Dumbbell Curl

1
Stand with a dumbbell in each hand, arms fully extended, palms facing forward.
2
Keep elbows locked at your sides throughout the movement.
3
Curl both dumbbells up together or alternate arms, squeezing at the top.
4
Lower slowly to full extension — control the negative.
5
Don't swing your shoulders or use momentum to lift the weight.

💪 More Biceps Exercises

Barbell Curl
intermediate
Reverse Barbell Curl
beginner
Bayesian Cable Curl
intermediate
Chin-Up
intermediate

❓ Frequently Asked Questions

What muscles does Dumbbell Curl work?
Dumbbell Curl primarily targets the biceps, with the forearms working as secondary muscles.
How many sets and reps of Dumbbell Curl should I do?
A typical starting point is 3 sets of 12 reps, adjusted based on your goal and experience level.
What equipment do I need for Dumbbell Curl?
Dumbbell Curl requires a dumbbell.

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