Dumbbell Curls (How To, Muscles Worked, Benefits)

The Dumbbell Curl is a classic arm exercise that isolates the biceps to build strength and size in the front of the upper arm. Using dumbbells allows each arm to work independently, which helps correct strength imbalances and improves muscle symmetry.

This move is a staple in nearly every arm routine thanks to its simplicity and effectiveness.

Primary Muscles Worked: Biceps Brachii
Secondary Muscles Worked: Forearms, Brachialis
Equipment Needed: Dumbbells

How To Do DB Curls

Step-by-Step Instructions

Set-Up:
- Stand upright with a dumbbell in each hand, arms fully extended by your sides.
- Palms should either face forward (supinated grip) or in (neutral grip), and elbows should stay close to your body.
Execution:
- Curl the dumbbells up by bending your elbows, keeping your upper arms still.
- If you started with a neutral grip, rotate the palms up as you curl.
- Focus on squeezing your biceps at the top of the movement.
- Slowly lower the dumbbells back to the starting position with control.
- Repeat for the desired number of reps.
Tips for Proper Form:
- Don’t swing your body—keep your core tight and the motion controlled.
- Elbows should stay fixed at your sides and not drift forward.
- Keep your wrists neutral—avoid letting them bend backward.

Key Benefits

Isolates and strengthens the biceps for improved arm size and shape.
Encourages balanced muscle development by training both arms independently.
Easy to modify for all fitness levels and goals.

Modifications and Variations

Easier Option: Use lighter weight or perform seated for added stability.
Harder Option:
- Use a slow tempo (e.g., 3 seconds up, 3 seconds down).
- Add a pause and squeeze at the top.
- Try alternating curls or incline dumbbell curls for more stretch.

Common Mistakes

Using Momentum: Don’t swing the weights—keep it strict.
Elbows Moving Forward: Pin them to your sides to isolate the biceps.
Incomplete Range of Motion: Fully straighten your arms at the bottom of each rep.

Reps and Sets Recommendations

For Beginners: 3 sets of 10–12 reps with light to moderate dumbbells.
For Hypertrophy: 3–4 sets of 8–12 reps, focusing on squeeze and control.
For Strength: 4–5 sets of 6–8 reps with heavier weight and clean form.

Dumbbell Curl Variations

Looking to shake up your workout a bit? Here are a couple of Dumbbell Curl variations.

Dumbbell Hammer Curls

Dumbbell Hammer Curls are a simple, but effective Dumbbell Curl variation.

Instead of turning the palms up, keep the palms turned in for the entire movement. Hammer Curls focus on the Brachioradialis more than any other biceps exercise.

Seated Dumbbell Curls

Another variation for Dumbbell Curls is to take a seat. Doing Seated Dumbbell Curls will help fight against the urge to want to swing and use momentum to curl the weight up. (Will only help, not completely eliminate the ability)

Dumbbell Curls Alternatives

If you can’t do Dumbbell Curls, for whatever reason, here are a couple of alternatives you may be able to use as a replacement.

Barbell Curl

If you don’t have dumbbells, don’t worry, Barbell Curls are a perfect (some would even say better) alternative to their dumbbell cousin.

Stand tall, grip the bar shoulder-width apart, keep elbows tucked and curl the bar up to shoulder level. Slowly lower back to the starting position and repeat for the desired number of reps.

Band Curls

If Dumbbell Curls bother your wrist or elbow, you may be able to give Band Curls a try. Stand on one end of a resistance band and grab the other end with both hands.

With Band Curls, you can use more of a neutral grip by keeping your palms facing each other. Sometimes this type of grip (also similar to the grip used in hammer curls) can be less stressful on the wrist and/or elbow.