How to do the Dumbbell Curl

Muscles worked: biceps and the forearm muscle brachialis.

The dumbbell curl is the classic biceps exercise. It also shows how well you can keep your body still while one joint does the work.

How to do the Dumbbell Curl

1. Stand or sit with elbows tucked at your sides, holding light dumbbells.
2. Curl up without swinging your body.
3. Lower slowly over 2 to 3 seconds.

Watch a short demo15 s video by Gerardi Performance. Opens YouTube.

Form cues

• Keep your elbows by your sides.
• Turn your palms up as you curl.
• Lower slowly, for about 3 seconds.

Common mistakes and fixes

Swinging the back to lift the weight

Drop to a lighter pair of dumbbells and brace your core.

Elbows drifting forward

Keep them at your sides so the biceps, not the shoulders, do the work.

Dropping the weight on the way down

The lowering phase is half the benefit. Count 3 seconds.

Avoid: Swinging your back to lift the weight.

How heavy should you start?

Pick dumbbells you can curl for 10 to 12 reps with no swing. Small, steady jumps in weight work best for arms.

The method works for any lift: see how much weight a beginner should lift and sets, reps and rest.

Alternatives

If the machine is busy or you cannot use it, try: Cable curl or Hammer curl.

Questions about the dumbbell curl

How heavy should my first dumbbell curls be?

Heavy enough that the last 2 reps feel hard, light enough that your body stays still. Many beginners start between 3 and 6 kg.

Seated or standing curls?

Seated stops you swinging your body. Standing is fine if you keep your back still.

Exercises that go well with it

• 
  Triceps PushdownArms · 10 to 12 reps
• 
  Seated Cable RowBack · 10 to 12 reps
• 
  Lat PulldownBack · 10 to 12 reps

Stop a set if you feel sharp pain, pinching or numbness, and ask a doctor or physiotherapist about it. Normal muscle burn is fine. Joint pain is not.