Dumbbell Curl
Build bigger biceps! The Dumbbell Pause Curl isolates & strengthens, maximizing muscle growth with a targeted pause. Feel the burn!
The Dumbbell Curl mainly works the biceps, with help from the forearms, chest, core and shoulders. You'll need: dumbbells.
Required Equipment
Dumbbell Curl Muscles Worked
Primary
Biceps (biceps brachii); Side Biceps (brachialis)
Secondary
Forearm Flexor (brachioradialis); Upper Chest (pectoralis major, clavicular head); Deep Core (transverse abdominis); Front Shoulder (anterior deltoid); Inner Forearm (wrist flexors)
Dumbbell Curl Variations and Alternatives
How to do the Dumbbell Curl
Stand with your feet shoulder-width apart, a dumbbell in each hand, arms fully extended, and palms facing forward.
Engage your core and keep your elbows close to your torso to stabilize your upper body.
Exhale as you curl the dumbbells toward your shoulders, keeping your palms facing up throughout the motion.
Contract your biceps forcefully at the top of the movement and hold for a moment.
Inhale as you slowly lower the dumbbells back to the starting position in a controlled manner.
Repeat for the desired number of repetitions and sets.
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Dumbbell Curl FAQs
What muscles does the Dumbbell Curl work?
The Dumbbell Curl mainly works the biceps, with help from the forearms, chest, core and shoulders. The main muscles are the biceps brachii and brachialis.
What equipment do you need for the Dumbbell Curl?
Dumbbells.
What workout day should the Dumbbell Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Curl variations and alternatives?
Similar exercises include the Alternating Dumbbell Bicep Curl, Dumbbell Bent-Over Curl, Dumbbell Close-Grip Curl and Dumbbell Hammer Curl.
Training calculators
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