Exercises / Dumbbells
How to do a dumbbell curl
The classic arm builder.
Setup
- Stand tall, dumbbells by your sides, palms forward.
How to do it
- Curl the weights up, elbows stay pinned to your sides.
- Squeeze at the top.
- Lower all the way down, slowly.
Common mistakes
- Swinging your body.
- Elbows moving forward.
- Half reps at the top.
Sets, reps and weight for beginners
| Sets | 3 |
|---|---|
| Reps | 10–12 |
| Rest | 60 seconds |
| Starting weight | Start with 2 × 6 kg. |
| Muscles | Biceps |
| Equipment | Dumbbells |
When all your sets feel easy with clean form, add the smallest weight step next session. If a set breaks down, keep the weight and own the reps first. Musclo does this for you: it suggests the next weight from your last session.
FAQ
What muscles does the dumbbell curl work?
The dumbbell curl mainly works your biceps. The classic arm builder.
How many reps should a beginner do?
Start with 3 sets of 10–12 reps, resting about 60 seconds between sets. Add weight or time only when every set looks clean.
How much weight should I use for the dumbbell curl?
Start with 2 × 6 kg.
What are the most common dumbbell curl mistakes?
Swinging your body. Elbows moving forward. Half reps at the top. Fix them by slowing down and using a lighter weight first.
Can an app check my dumbbell curl form?
Yes. Musclo's live form check watches your dumbbell curl through your iPhone camera, counts clean reps and tells you what to fix. It runs on the phone, so no video is uploaded.
Lat pulldown
Seated cable row
One-arm dumbbell row