At a glance
- Main muscle
- Biceps
- Equipment
- Dumbbell
- Rep range in Mitta
- 8 to 12 reps
- Skill level
- Beginner
- How tiring
- Low
- Weight step in Mitta
- 1 kg
How to do it
- Rotate your wrist outward (supinate).
- Elbows still.
- Don't swing.
Pick a weight you can lift for 8 to 12 reps with good form, and stop each set with a few reps left in the tank.
Why rating B
Solid basic, but tension drops off in the stretch; incline or preacher is better.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Incline Dumbbell Curl · Dumbbell · rating A
- Dumbbell Preacher Curl · Dumbbell · rating A
- Cable Curl · Cable · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the dumbbell curl.
Let Mitta set the weight.
Mitta plans the dumbbell curl with a weight and rep target for every set, worked out from your last sessions.
Questions about the
dumbbell curl
What muscles does the dumbbell curl work?
The dumbbell curl mainly trains your biceps.
How many reps of the dumbbell curl should I do?
Mitta plans the dumbbell curl at 8 to 12 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the dumbbell curl?
Good alternatives that train the same muscle are the incline dumbbell curl, dumbbell preacher curl and cable curl.
Is the dumbbell curl good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the dumbbell curl have rating B?
Solid basic, but tension drops off in the stretch; incline or preacher is better.