What muscles does a dumbbell biceps curl work?

The dumbbell biceps curl mainly works the biceps, with help from the forearms.

How many sets and reps of the dumbbell biceps curl should I do?

At intermediate level, do 3–4 sets of 6–12 reps, resting 1–2 minutes (2–3 for heavy sets), 2 times a week per muscle group. When you can do the top of your rep range with good form on every set, add a small amount of weight (about 2–10%).

Dumbbell biceps curl: how to do it with proper form

Works the biceps. Equipment: Dumbbells. Level: intermediate.

Also called: bicep curl, dumbbell curl.

Dumbbell biceps curl, start position — Fig. 1 — Start

Dumbbell biceps curl, end position — Fig. 2 — End

Step by step

01Elbows pinned to sides.
02Curl up, squeeze at the top.
03Lower slowly (3 sec).

Common mistake

Swinging with the shoulders/back.

Sets, reps and how often

Sets: 3–4 sets
Reps: 6–12 reps
Rest: 1–2 minutes (2–3 for heavy sets)
How often: 2 times a week per muscle group

Progress: When you can do the top of your rep range with good form on every set, add a small amount of weight (about 2–10%).

Ranges follow the American College of Sports Medicine position stand on resistance-training progression (Medicine & Science in Sports & Exercise, 2009, doi:10.1249/MSS.0b013e3181915670).

Easier and harder variations

Dumbbell biceps curl FAQ

What muscles does a dumbbell biceps curl work?: The dumbbell biceps curl mainly works the biceps, with help from the forearms.
How many sets and reps of the dumbbell biceps curl should I do?: At intermediate level, do 3–4 sets of 6–12 reps, resting 1–2 minutes (2–3 for heavy sets), 2 times a week per muscle group. When you can do the top of your rep range with good form on every set, add a small amount of weight (about 2–10%).
What is the most common dumbbell biceps curl mistake?: Swinging with the shoulders/back.

Start with a weight you can lift with good form for all your reps. If you feel sharp pain, stop. If you have an injury or a medical condition, check with a doctor or physiotherapist before starting. Photos: free-exercise-db (public domain).Report an error.