Exercise guide
Dumbbell curl
Works your biceps, with help from your forearms. Dumbbells. Beginner friendly.
The animated demo for this exercise is in the members’ area.
Main musclesbiceps
Helpersforearms
EquipmentDumbbells
LevelBeginner friendly
In your plan3 sets of 10-12 reps
Rest1 minute
How to do it
- Stand tall with a dumbbell in each hand, palms facing forward.
- Pin your elbows by your sides.
- Curl the dumbbells up and squeeze at the top.
- Lower for 2 seconds until your arms are straight.
In the members’ area
The animated demo, side and front views, the common mistakes to avoid, and a weight and rep target for every set, from your last session.
Try it free for 7 daysSwaps
Swap it for one of these.
Machine taken, or different kit? These train the same muscles, so your plan stays on track.
Put the dumbbell curl in a plan
built around you.
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No card needed. 18+ only.