Exercises Coverage check Guides Pricing Start free
Sign in

Dumbbell Curl

Dumbbell Curl trains 2 of the 18 muscle groups Full Coverage tracks: Biceps 90%, Forearms 30%.

Accessory Level: Beginner Dumbbells Pull Easy on the lower backEasy on the kneesNo load on the spineEasy on the shoulders

Dumbbell Curl - Start position
Start position
Dumbbell Curl - Finish position
Finish position

How to do it

  1. Stand holding a dumbbell in each hand, arms straight, palms facing forward.
  2. Tuck your elbows at your sides and keep them fixed.
  3. Curl both dumbbells toward your shoulders.
  4. Squeeze at the top, then lower slowly to straight arms.
  5. Curl both together or alternate - just do not let your body swing to start the rep.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

Light Main

How it compares

Compared with the Hammer Curls, it loads Forearms 20 points lower, Biceps 10 points higher. Compared with the Incline Dumbbell Curl, it loads Forearms 10 points higher. It needs Dumbbells where the other uses Dumbbells + Bench.

Other ways to train this

Other exercises for the Biceps

Related guides

Exercise illustrations and data by RepDB (repdb.co), used under licence.

Know what your whole week misses, not just one exercise

These percentages are what the app adds up. Tick what you already train and see which muscle groups your routine leaves short - free, no signup.

Check my coverage