ex_B5ZYR5

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Upper Arms · Dumbbell

Dumbbell Curls

intermediatestrengthMale & female model

Dumbbell Curls is an intermediate isolation strength exercise that works the biceps (upper arms), with the forearms assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.

Target: Biceps
Body part: Upper Arms
Equipment: Dumbbell
Category: Strength
Mechanic: Isolation
Force: Pull
Sets × reps: 3 × 10-15
Calories / min: ≈ 5.5 kcal

Primary muscles

Biceps · Biceps Brachii

Secondary muscles

Forearms · Brachioradialis

How to do Dumbbell Curls

Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing inwards (neutral grip).
Keep your elbows close to your torso and curl the dumbbells up towards your shoulders, rotating your wrists so your palms face upward at the top of the curl.
Hold the top position for a brief moment, ensuring you squeeze your biceps.
Slowly lower the dumbbells back to the starting position, rotating your wrists back to the neutral grip, maintaining control throughout the movement. Repeat for the desired number of repetitions.

Form tips

Perform the movements in a controlled manner, avoiding any jerking or swinging.
Ensure your elbows stay close to your body and do not flare out during the curl.
Keep your wrists straight and avoid excessive bending.

Dumbbell Curls alternatives

Zotman Curls Resistance Band Simultaneous

Biceps · beginner

Barbell Standing Wide Grip Biceps Curls

Biceps · intermediate

Barbell Single Arm Biceps Curl

Biceps · intermediate

Band Kneeling Preacher Curl

Biceps · beginner

More biceps exercises

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Single Dumbbell Biceps Curls

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Dumbbell Biceps Curl With Overhead Extension on Stability Ball

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Dumbbell Alternate Biceps Curl

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Dumbbell Incline Biceps Simultaneous Curl

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Dumbbell Hammer Strict Curl

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Dumbbell One Arm Reverse Preacher Curl

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Ez Barbell Curl

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Dumbbell Curls FAQ

What muscles does Dumbbell Curls work?

Dumbbell Curls mainly works the biceps in the upper arms (Biceps Brachii). The forearms work as secondary muscles.

What equipment do you need for Dumbbell Curls?

You need a dumbbell.

How many sets and reps of Dumbbell Curls should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Dumbbell Curls good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.

How many calories does Dumbbell Curls burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Dumbbell Curls?

Other exercises for the biceps include Zotman Curls Resistance Band Simultaneous, Barbell Standing Wide Grip Biceps Curls, Barbell Single Arm Biceps Curl and Band Kneeling Preacher Curl.

For developers

Use Dumbbell Curls in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_B5ZYR5" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_B5ZYR5",
  "name": "Dumbbell Curls",
  "model": "male",
  "counterpartId": "ex_4N5WXG",
  "target": "Biceps",
  "equipment": "Dumbbell",
  "media": {
    "mp4": "https://…/ex_B5ZYR5/mp4-720.mp4?…",
    "poster": "https://…/ex_B5ZYR5/poster.jpg?…"
  }
}