Upper arms

Dumbbell Curl

The most basic and effective biceps exercise: each arm works alone and you can rotate your wrist to use the whole muscle.

Also known as: biceps curl, dumbbell biceps curl, alternating curl

Level: Beginner
Equipment: Dumbbell
Type: Isolation

Movement

Muscles worked

Dumbbell Curl muscle map: biceps, brachialis and forearm flexors highlighted on the front and back of the body

How to do it

Stand holding a dumbbell in each hand, arms straight by your sides.
Keeping your elbows at your sides, curl the dumbbells up while turning your palms to face up.
Squeeze your biceps at the top without letting your elbows drift forward.
Lower slowly until your arms are fully straight.

Form cues

Your elbows act as a fixed hinge.
Turn your palm up as you lift to work the biceps harder.
Straighten your arm completely at the bottom.

Common mistakes

Swinging your body to lift: your back helps and your biceps do less.
Bringing your elbows forward at the top: the shoulder takes over.
Half reps at the top: the biceps also grow in the stretched position.

Sets and reps

3-4 sets of 8-15 reps with 60-90 seconds of rest. For biceps, 6-12 weekly sets are usually enough if you also do pull-ups and rows.

Variations

Same movement, different equipment. Pick based on what you have and what you want from the dumbbell curl.

Seated dumbbell curl
Sitting makes it harder to cheat with your body.
Dumbbell · Beginner
How to do it
1. Sit on a bench with a dumbbell in each hand.
2. Let your arms hang at your sides with palms facing forward.
3. Curl both dumbbells toward your shoulders by flexing your biceps.
4. Squeeze at the top of the movement.
5. Lower the dumbbells with control.
Primary
Biceps
Secondary
Brachialis, Brachioradialis
Strict curl
Back against a wall: zero momentum.
Dumbbell · Intermediate
How to do it
1. Stand tall with a dumbbell in each hand, arms at your sides and palms facing forward.
2. Pin your elbows against your sides and brace your core so your torso cannot swing.
3. Curl both dumbbells up by bending only at the elbows.
4. Lower them under control until your arms are straight.
Primary
Biceps
Secondary
Brachialis, Forearm Flexors
Zottman curl
Curl up palms up, lower palms down: biceps and forearms.
Dumbbell · Intermediate
How to do it
1. Stand with your feet about hip-width apart, arms extended at your sides, and a dumbbell in each hand with the palms facing forward.
2. Keep your upper arms beside your ribs and curl both dumbbells toward your shoulders without swinging the torso.
3. At the top, keep the elbows bent and rotate the forearms until the palms face down.
4. Lower the dumbbells slowly with the pronated grip until the arms are straight.
5. Turn the palms forward again at the bottom and repeat for the desired number of repetitions.
Primary
Biceps
Secondary
Brachialis, Brachioradialis, Forearm Extensors
Double kettlebell curl
The weight hangs differently and changes the tension.
Kettlebell · Beginner
How to do it
1. Stand holding a kettlebell in each hand by the handle, palms facing forward.
2. Keep the elbows tucked to the sides and the bells hanging at arm length.
3. Curl both kettlebells up toward the shoulders by flexing the elbows.
4. Squeeze the biceps at the top, then lower under control to the starting position.
Primary
Biceps
Secondary
Brachialis, Forearm Flexors
Single-arm kettlebell curl
One arm at a time with a kettlebell.
Kettlebell · Intermediate
How to do it
1. Stand tall holding a kettlebell in one hand.
2. Keep your elbow pinned to your side.
3. Curl the kettlebell toward your shoulder by flexing your bicep.
4. Squeeze at the top of the movement.
5. Lower the kettlebell with control.
6. Complete reps on one side, then switch.
Primary
Biceps
Secondary
Brachialis, Forearm Flexors
Band curl
Great at home, with more tension at the top.
Loop Band · Beginner
How to do it
1. Loop a resistance band around one ankle and anchor the other end under your standing foot or a fixed point in front of you.
2. Stand tall, holding onto something for balance if needed, with a slight bend in the standing knee.
3. Curl the banded heel up and back toward your glute, keeping the thigh still.
4. Squeeze the hamstring at the top, then lower under control to a full stretch.
5. Complete all reps on one side, then switch legs.
Primary
Hamstrings
Secondary
Calves
Suspension trainer curl
Using your bodyweight; your angle sets the difficulty.
Suspension Trainer · Beginner
How to do it
1. Adjust the suspension trainer straps to a medium length.
2. Stand facing the anchor point, grasp the handles with an underhand grip, and lean back until your arms are fully extended.
3. Keep your body straight and core engaged, pull your chest towards your hands by bending your elbows.
4. Squeeze your biceps at the top of the movement.
5. Slowly extend your arms back to the starting position, controlling the descent.
6. Maintain tension throughout the set.
Primary
Biceps
Secondary
Brachialis, Brachioradialis
Machine curl
Arm supported on a fixed path.
Bicep Curl Machine · Beginner
How to do it
1. Sit in the machine and adjust the pad to your arm length.
2. Grip the handles with an underhand grip.
3. Curl the handles toward your shoulders.
4. Lower with control.
Primary
Biceps
Secondary
Brachialis