How to Properly do Dumbbell Curls

When it comes to biceps, it can sometimes be tricky to navigate which kind of curl is best, as there are approximately a thousand different forms. Here, we’ll go over a few dumbbell curl options and get you on the right track to building some sleeve-stretching peaks. 

First things first: Let’s get your head in the game. One of the biggest mistakes commonly made with curls is going too big too fast. If you’re just trying to curl the heaviest weight you can, chances are you’re not going to accomplish much. Be honest with yourself and sacrifice your ego before deciding on your weights.  

Now let’s go build some muscular pew-pews! 

What do dumbbell curls work? 

Biceps – the large pulling muscles at the front of your upper arms. 

Forearms – because you can’t rip it if you can’t grip it. 

How to do dumbbell curls? 

A standard dumbbell curl is a staple of the gym. It’s why man first invented mirrors 8,000 years ago (probably). Here's how to properly do a standard set of dumbbell curls: 

* Take your pair of dumbbells into your hands and stand with your feet approximately shoulder-width apart (adjust width to where you feel most stable). 

* While keeping your knees and elbows loose (do not lock), begin by holding the dumbbells neutral (sideways) at your sides.  

* While keeping your posture straight by tightening your shoulder blades, curl the dumbbells up and squeeze your biceps hard at the top. 

* Lower the dumbbells back down by controlling the negative until they are back in the beginning, neutral position.  

* Repeat until the set is done and your arms are nice and swollen. 

Things to avoid with dumbbell curls: 

* Swaying, swinging, or rocking to get the dumbbells up. Control the motion up, and especially control it down. Don’t rob yourself of a good workout by cheating the movement. 

* Lifting your elbows high to get leverage. Keep your elbows by your sides and make the biceps do the work. If this proves too difficult, lower the weight and try again. 

Dumbbell Curl Variations 

There are many types of curls, and by making simple adjustments to your grip and form, you can change which one you are performing. Here are a few dumbbell curl options: 

Alternating dumbbell curls. By simply alternating left and right curls, you can focus on the individual form of left and right biceps.

Hammer curls. This is a variation that builds more of the length of the bicep rather than the peak.  

Building the length of the bicep muscle enhances arm appearance by creating a fuller, more developed look, especially when the arms are relaxed. It also improves functional strength by targeting the lower portion of the muscle, useful for exercises that require full arm extension, like rows and chin-ups. Developing bicep length also promotes balanced growth, reducing injury risk and preventing strength imbalances.  

A couple options here. You can either curl the dumbbells up in front of you like traditional curls, or you can alternate the left and right and curl the dumbbells across your body until the height of the lift is in front of your chest. Either way, what sets hammer curls apart is keeping your hand position neutral (sideways) throughout the lift. Do not rotate your wrists for this one. You. Are. A. Robot.  

Reverse grip. Similar to the hammer curls, this focuses on bicep length. What you want to do is rotate your wrists palms down before beginning. From there, follow the traditional steps, but keep your palms facing down the entire time.  

Seated dumbbell curls. If you’re having trouble stopping your hips from moving during your curls or if you just want to isolate the biceps a bit more, sit down and apply the same steps from a seated position. Important note during this variation: Be extra mindful of your posture. Don’t slouch and keep them shoulder blades tight. 

How to do dumbbell preacher curls?  

Preacher curls are a popular exercise for isolating the bicep. They eliminate the ability for the rest of your body to help, forcing your biceps into a sink-or-swim situation.  

* Adjust the preacher bench seat to your height, finding the best angle for the back of your upper arm to sit flush against the pad. 

* Keep your back tight, chin tucked, and feet planted firmly on the ground throughout your set for best leverage and power. 

* Begin with your arm extended with the dumbbell in hand.  

* Curl to the top of the lift and squeeze the muscle. 

* Control the negative back to the starting position. This is extra important on this lift since your arm is pinned against the pad. Dropping your arm without control can hyperextend or cause discomfort. Control is key.  

If you do not have a preacher curl bench, no worries. A simple alternative is to sit sideways on a traditional bench, widen your stance, tuck your elbow against your inner thigh, and curl away. This will isolate your bicep in a similar form. 

How to do Incline dumbbell curls 

Arguably, the best way to determine the most efficient exercise for any given muscle is by assessing which one stretches the target muscle’s full range of motion and has the most resistance at the bottom of the lift.

One of the best dumbbell curls to accomplish this is the incline dumbbell curl. In fact, it’s the very reason this exercise is so effective—it removes the ability for the rest of your body to help your biceps hoist the weights up! They’re on their own and it’s their time to shine. 

Here’s how to do incline dumbbell curls:   

* Set your bench to somewhere between forty-five and sixty-five degrees. Basically, just make sure you’re able to recline back on your incline. 

* Select a pair of dumbbells approximately half the weight you would choose for standing curls (if you need to go up or down in weight after your first set, do so accordingly).

* Lay back on the bench with your shoulder blades pinched and your back arched.

* Allow your shoulders themselves to extend and the dumbbells to hang straight down. This is the good stuff. By angling your body and letting your arms dangle, only your biceps can save you from the villain that is gravity!

* Curl the dumbbells up with your palms facing forward until you’re squeezing the heck out of your biceps at the top.

* Savor the negative, controlling the dumbbells’ descent until your arms are once again fully extended.  

Biceps are one of the most popular muscles on the body, so give’m a good stretch and build your peaks!   

Learn More 

11 Different Pull-Up Hand Positions and the Muscle Groups They Target 

Best Workout for Triceps on a Cable Machine 

The Best Adjustable Dumbbells for Beginners