Dumbbell Curl

Free Weights / Beginner

2 ratings

Equipment Needed

  • Dumbbells

My Performance

Sitewide Performance

  • All
  • Male
  • Female
  • 29 lb
    average weight
  • 88 lb
    best weight
  • 100
    times logged
  • #24
    popularity rank

Average Sitewide Dumbbell Curl Weight

  • 31 lb
    average weight
  • 88 lb
    best weight
  • 72
    times logged
  • #26
    popularity rank

Average Male Dumbbell Curl Weight

  • 24 lb
    average weight
  • 30 lb
    best weight
  • 5
    times logged
  • #20
    popularity rank

Average Female Dumbbell Curl Weight

How to do the Dumbbell Curl:

Muscles Worked

Details

The dumbbell curl is a free weights exercise that primarily targets the biceps ...more

The dumbbell curl is a free weights exercise that primarily targets the biceps.

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 may 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 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!

Tips

  1. Keep your elbows close to your torso while performing this exercise.
  2. Avoid jerking the dumbbells as you raise and lower them. Use a slow, continuous motion to do so.

Variations

  1. Try performing this exercise while sitting on a flat bench. You can use one with or without back support.
  2. Try alternating your arms when you lift the dumbbells.

Types

  • Force Type: Pull
  • Mechanics Type: Isolation

2 Review

  • NAC
    over 4 years ago
    #

    If you want to build bigger stronger biceps The first this most of us do. Is pick up 2 big dumbbells and start pumping out dumbbell curls. Like most exercise moves I think it's a great exercise if it's preformed with good form, but it seams like every time I'm at the gym there's someone over by the dumbbells with a set that's about 20lbs to heavy swinging the dumbbells with wild form barely getting any work done. A trick I use to keep my form strict is stand with my back and triceps against the wall. As long as you keep clean form, lift strong and try to just bend your arm at the elbow it's a great exercise and I highly recommend it!

  • PeteSp
    7 months ago
    #

    I recommend 15 ib with 3 sets of 20 reps

Equipment Needed

  • Dumbbells

Tips

  1. Keep your elbows close to your torso while performing this exercise.
  2. Avoid jerking the dumbbells as you raise and lower them. Use a slow, continuous motion to do so.

Variations

  1. Try performing this exercise while sitting on a flat bench. You can use one with or without back support.
  2. Try alternating your arms when you lift the dumbbells.

Types

  • Force Type: Pull
  • Mechanics Type: Isolation