Arms
The main muscle group listed for this exercise.
Exercise guide
Dumbbell Bicep Curl
Dumbbell Bicep Curl is a beginner-friendly arm exercise performed with dumbbells.
Dumbbell
The equipment listed for this variation.
Beginner
The recorded setup and movement complexity.
Arms
No secondary muscle group is listed for this variation.
Strength
Movement pattern: elbow flexion. This is an isolation exercise.
Beginner
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Dumbbell Bicep Curl
- Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
- Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
- Then, inhale and slowly begin to lower the dumbbells back to the starting position.
- Repeat for the recommended amount of repetitions.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
Beginner Dumbbell Workout
A full-body dumbbell session that works well in a home gym or a crowded commercial gym.
View workout3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Alternate Hammer Curl
Alternate Hammer Curl is a beginner-friendly arm exercise performed with dumbbells.
View exerciseAlternate Incline Dumbbell Curl
Alternate Incline Dumbbell Curl is a beginner-friendly arm exercise performed with dumbbells.
View exerciseConcentration Curls
Concentration Curls is a beginner-friendly arm exercise performed with dumbbells.
View exerciseDumbbell Alternate Bicep Curl
Dumbbell Alternate Bicep Curl is a beginner-friendly arm exercise performed with dumbbells.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Dumbbell Bicep Curl.
What muscles does Dumbbell Bicep Curl work?
Dumbbell Bicep Curl primarily trains the arms.
Is Dumbbell Bicep Curl beginner-friendly?
Yes. It is listed as beginner-friendly.
What equipment do I need for Dumbbell Bicep Curl?
This variation uses dumbbells.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.