Swinging the dumbbells
Lower the weight and keep your torso still.
Isolation · Dumbbells
Dumbbell Curl
The dumbbell curl is a biceps exercise curling a dumbbell in each hand, alternating or together. Each arm works independently and the wrist can rotate freely, making it a versatile curl for all levels.
- Primary
- Biceps
- Starting rep range
- 10–15 reps
- Target effort
- 1 reps in reserve
- Progression
- 1 kg jumps
Muscles worked
The biceps flex the elbow and rotate the palm up, so turning the palm up as you lift increases biceps work. The brachialis and forearm muscles assist.
How to set up
- Stand holding dumbbells at your sides, palms facing in or forward.
- Keep your elbows close to your torso.
- Stand tall with core braced.
- Relax your shoulders down.
How to do each rep
- Curl the dumbbells up, rotating your palms to face up as you lift.
- Bring them to shoulder height without moving your elbows forward.
- Squeeze your biceps briefly at the top.
- Lower slowly to full extension.
Common dumbbell curl mistakes
Not supinating
Turn your palms up as the dumbbell rises to fully engage the biceps.
Rushing the lowering
Take 2-3 seconds to lower each rep.
Sets, reps, and progression
Surpass starts the dumbbell curl at 10–15 reps with about 1 reps in reserve. As an isolation exercise it fits well after your main compound lifts.
Work in 8-15 reps and move up a dumbbell size when all sets hit the top of the range. Alternating arms can let you handle slightly heavier dumbbells.
Know what to lift next time
Surpass shows what you lifted last time beside a target for this set, and adjusts it from your reps and RIR. Free on iPhone, no account needed.
Dumbbell Curl alternatives
These train the same main muscles. Swap when the equipment is busy, something hurts, or progress has stalled for several weeks.
Questions
Alternating or simultaneous dumbbell curls?
Both work. Alternating lets you focus on one arm at a time and often use a bit more weight; curling both together saves time.
Dumbbell curls vs hammer curls?
Standard curls with palms up target the biceps more. Hammer curls with a neutral grip shift more work to the brachialis and forearm muscles.