How to do the dumbbell bicep curl

Step by step

1. Grab a pair of dumbbells and stand tall with your feet in a comfortable stance and shoulders retracted.
2. Have your wrists pointing forward and your arms extended.
3. Take a breath and curl both dumbbells simultaneously. Lift the weights until your wrists are slightly higher than your elbows and exhale.
4. Extend your arms slowly and breathe in on the way down.

Muscles worked

Sets and reps

Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.

Programs that use the dumbbell bicep curl

• Dumbbell Only Full Body3 × 12
• PPL Advanced3 × 12
• 6-Week Bigger Arms3 × 10
• 6-Week Chest Focus3 × 12
• 6-Week Back Builder3 × 12
• Hourglass3 × 12
• Toned & Lean3 × 12
• GZCLP3 × 15

Track your progress

Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.