Arms
Dumbbell Bicep CurlCurl Bisep Dumbbell
Curling dumbbells to train the biceps. Simple and effective when done strictly.
How to do it
Setup. Stand tall, dumbbells at your sides, palms forward, elbows close to your body.
- Curl the dumbbells up without moving your elbows forward.
- Squeeze at the top.
- Lower over two to three seconds.
Most common mistake
Swinging your body to lift the weight.
Coach's tip
The slow lowering builds as much muscle as the lifting.
Sets and reps by level
| Level | Sets | Reps | Rest |
|---|---|---|---|
| Beginner | 3 sets | 8-10 reps | 60s |
| Intermediate | 3 sets | 10-12 reps | 60s |
| Advanced | 4 sets | 10-12 reps | 60s |
Stop if you feel sharp or joint pain. Mild muscle burning is normal; pain is not.
Get it in a plan
FitAI Coach places dumbbell bicep curl on the right days with the right volume for your level.
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