How to Do the Dumbbell Curl: Form, Starting Weight, Sets
The Dumbbell Curl is a dumbbell exercise that mainly works your biceps. Beginners start with 2 sets of 12–15 reps and add 1 kg once every set hits the target.
Form in 3 steps
- Stand tall with a dumbbell in each hand and your elbows lightly against your sides.
- Breathe out and curl the weights up, keeping your elbows still. Turn your wrists out as you lift so your palms face up.
- Squeeze your biceps for 1 second at the top. Breathe in and lower slowly until your arms are almost straight.
Common mistakes
- Swinging your body to lift: momentum does the work instead of your biceps. Go lighter and keep your upper body still.
- Elbows drifting forward: your shoulders take over. Keep your elbows near your sides.
- Only lowering halfway: you cut your range of motion short. Lower until your arms are almost straight.
Starting weight for beginners
DailyFit sets your first weight from your body weight, sex and training experience. For beginners it looks like this:
| Example | Starting weight |
|---|---|
| 70 kg man, beginner | 6kg |
| 60 kg woman, beginner | 3kg |
If you can't hit the target reps with good form on the first set, go one step lighter. Machines can be labeled differently.
Sets, reps and rest by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3 sets | 8–10 reps | 1 min 30 sec |
| Build muscle | 3 sets | 10–15 reps | 1 min 15 sec |
| Lose fat | 3 sets | 12–15 reps | 45 sec |
| General health | 2 sets | 12–15 reps | 1 min |
When should you add weight?
When every set reaches the top of the rep range, add 1 kg next time. If a set falls short, keep the weight. Fall short twice in a row and drop 10% to build back up. DailyFit does this math for you from your log.
Alternatives
Add the Dumbbell Curl to today's workout?
Tell DailyFit your goal, time, equipment and any sore spots, and it builds today's workout. Ducky counts your reps out loud and the rest timer runs itself.
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FAQ
How much weight should a beginner use on the Dumbbell Curl?
DailyFit starts beginners at about 8% of body weight (65% of that for women). That is about 6 kg for a 70 kg man and 3 kg for a 60 kg woman. If you can't hit the target reps with good form on the first set, go one step lighter.
My wrists hurt when I do Dumbbell Curls.
Keep your wrists straight instead of bent back, and try a lighter weight. If they still hurt, stop and see a professional. If your wrists bother you, the Hammer Curl, with palms facing each other, may feel better.
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