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How to do the Dumbbell Curl - Learn Proper Dumbbell Curl Form
- Step 1: Stand up and hold a dumbbell in each hand. Turn the palms of your hands until they are facing forward. This is the starting position.
- Step 2: While keeping your upper arms stationary, curl the dumbbells while contracting your biceps. Keep raising the weights until your biceps are fully contracted. The dumbbells should be at shoulder level. Hold this position briefly and squeeze your biceps.
- Step 3: Slowly lower the dumbbells back to the starting position, inhaling as you do so.
- Step 4: Repeat for the desired number of repetitions.
Dumbbell Curl Variations and Dumbbell Curl Alternatives
- Variation 1: Try performing this exercise while sitting on a flat bench. You can use one with or without back support.
- Variation 2: Try alternating your arms when you lift the dumbbells.
Dumbbell Curl Tips
- Tip 1: Keep your elbows close to your torso while performing this exercise.
- Tip 2: Avoid jerking the dumbbells as you raise and lower them. Use a slow, continuous motion to do so.
Dumbbell Curl Records and Dumbbell Curl Statistics from Site Users
| STATISTIC DESCRIPTION | MALE | FEMALE |
|---|---|---|
| # of times this exercise has been used: | 249 | 80 |
| Average weight for this exercise: | 34 pounds | 11 pounds |
| # of workout plans that include this exercise: | 95 | 95 |
| Popularity Rank (based on number of workouts): | 49 | 49 |
Your Dumbbell Curl Records and Dumbbell Curl Statistics
| STATISTIC DESCRIPTION | MY STATS | |
|---|---|---|
| # of times you have used this exercise: | ||
| Average weight you've used for this exercise: | ||
| Your Popularity Rank (based on number of workouts) | ||
| Sign up now (it's free!) to start building a workout and tracking your exercise stats! Sign up Now | ||
Dumbbell Curl Chart - Average Dumbbell Curl Weight Lifted
Dumbbell Curl - Similar Exercises
| Exercise | Primary Muscle | Difficulty | |
|---|---|---|---|
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21's | Biceps | Expert |
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Alternating Dumbbell Curl | Biceps | Beginner |
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Alternating Hammer Curl | Biceps | Beginner |
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Alternating Incline Dumbbell Curl | Biceps | Beginner |
 |
Barbell Curl | Biceps | Beginner |
Dumbbell Curl Workout Programs (Workout Plans that use the Dumbbell Curl)
| Workout Plan | Difficulty | |
|---|---|---|
 |
Adrian Peterson Workout Plan | Expert |
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Will Smith Workout Plan | Intermediate |
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Blake Lively Workout Plan | Intermediate |
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Scarlett Johansson Workout Plan | Intermediate |
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Megan Fox Workout Plan | Intermediate |
Dumbbell Curl Muscles Worked
Dumbbell Curl Equipment
| Name |
|---|
| Dumbbells |
Dumbbell Curl Training Details
The dumbbell curl is a free weights exercise that primarily targets the biceps and to a lesser degree also targets the forearms.
The only dumbbell curl equipment that you really need is the following: dumbbells. There are however many different dumbbell curl variations that you can try out that may require different types of dumbbell curl equipment or maye even require no equipment at all.
Learning proper dumbbell curl form is easy with the step by step dumbbell curl instructions, dumbbell curl tips, and the instructional dumbbell curl technique video on this page. The dumbbell curl is a pull exercise for those with a beginner level of physical fitness and exercise experience. Watch the dumbbell curl video, learn how to do the dumbbell curl, and then be sure and browse through the dumbbell curl workouts on our workout plans page!
Dumbbell Curl Sports
Dumbbell Curl Force Type: Pull
Dumbbell Curl Mechanics Type: Isolation
Dumbbell Curl Other Names: Dumbbell Biceps Curl, dumbbell curls,
