Exercises › Dumbbell curl

Dumbbell curl

Elbows pinned to your sides, curl the dumbbells up without swinging. Lower slowly for the full benefit.

StrengthDumbbellsDifficulty 1 of 3

Two-panel demonstration of the dumbbell curl, showing the start and finish positions — Start and finish positions

How to do it

Elbows pinned to your sides, curl the dumbbells up without swinging. Lower slowly for the full benefit.

Muscles worked

Front

Back

bicepsprimary

Hover a muscle to find it on the figure. Dark green is the primary mover, lighter green is supporting work.

Other options in this pattern

Overhead triceps extensiondumbbells · difficulty 1/3
Bench dipbench · difficulty 2/3
Band biceps curlresistance bands · difficulty 1/3
Hammer curldumbbells · difficulty 2/3

How many sets should you do?

That depends on your goal, your ability, and how many days you train. Answer three questions and the builder works out your sets and reps, plus a full week around them.

Get my sets and reps

Johnny Milaychev · Product manager and self-directed lifter, not a trainer or a clinician. Why that matters and where this guidance stops.
Reviewed 16 August 2026 · Exercise library v2.2