Dumbbell Biceps Curl

Stand with your feet hip-width apart, holding dumbbells at your sides, palms facing forward. Curl the weights up by bending your elbows, keeping them close to your torso. Pause and squeeze at the top, then lower slowly. Don’t swing or use your back.

BICEPS · PULL

Dumbbell Biceps Curl: how the movement is executed

How it is executed

Stand with your feet hip-width apart, holding dumbbells at your sides, palms facing forward.
Curl the weights up by bending your elbows, keeping them close to your torso.
Pause and squeeze at the top, then lower slowly.
Don’t swing or use your back.

Muscles worked: Biceps
Primary muscle: Biceps
Equipment: Dumbbell
Movement pattern: Pull
Difficulty: Intermediate
What it is for: StrengthHypertrophy

Watch the full tutorial

Variations and substitutions

Barbell 21sBarbell Dumbbell 21sDumbbell Bayesian CurlCable Dumbbell Concentration CurlDumbbell Barbell Biceps CurlBarbell EZ Bar Biceps CurlEZ bar Cable Straight Bar Biceps CurlCable Cable Rope Biceps CurlCable · Rope attachment

Routines that program it

Three-day full body routine2 sets a week

Biceps exercises Dumbbell exercises Estimated 1RM calculator Back to the library

Put it to work in Kaizer

Create workout routines with AIFrom goals and equipment to an editable routine in minutes — one that keeps adapting itself, session by session.Best TrueCoach alternatives in 2026Head-to-head comparison, including what each one does better.Pricing and plansBasic supports up to 3 clients from USD 5 a month.

Glossary and calculators

TonnageTonnage is the total weight moved in a session or a week: sets × reps × load.Relative intensityRelative intensity is a set's load expressed as a percentage of the 1RM for that lift, rather than in kilos.Barbell plate calculatorWhat plates to load on the bar

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Dumbbell Biceps Curl

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