Dumbbell Curl
Also known as: Bicep Curl, Biceps Curl
Muscles worked: Biceps, Forearms
How to do it
- 1
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with palms facing forward.
- 2
Keep your elbows close to your torso and curl the dumbbells while contracting your biceps.
- 3
Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
- 4
Hold the contracted position for a brief pause, then slowly lower the dumbbells back to the starting position.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-5 | 3-6 | 2-4 min |
| Muscle growth | 3-4 | 8-12 | 1.5-2.5 min |
| Endurance | 2-3 | 15+ | 1-1.5 min |
Dumbbell Curl FAQ
What muscles does the Dumbbell Curl work?
The Dumbbell Curl primarily works the Biceps, with the Forearms assisting.
What are the best sets and reps for the Dumbbell Curl?
It depends on the goal: 3-5 sets of 3-6 reps for strength, 3-4 sets of 8-12 for muscle growth, or 2-3 sets of 15+ for endurance. Progress the weight or reps over time; that's what drives the adaptation.
What is a good Dumbbell Curl?
There is no single number: a good Dumbbell Curl depends on your bodyweight and sex. That is why Liftoff sets the standard with ranks: every logged set earns a strength rating from 1 to 1000, adjusted to your build, and a rank from Wood to Olympian on this lift.
Track your Dumbbell Curl in Liftoff.
Log your sets, watch your estimated 1RM climb, and earn a rank on this lift.
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