Arms · Isolation Exercise
Dumbbell Curl
The Dumbbell Curl is an isolation exercise that primarily trains the Biceps. Here is how to perform it with good form, the muscles it works, and how to program it.
Isolation
Dumbbell
Beginner
Muscles worked
Biceps — primary
How to perform the Dumbbell Curl
1
Set up
Stand tall, palms facing forward (or rotate from neutral).
2
Execute
Curl one arm or both — don't let elbows drift forward.
3
Form check
Squeeze biceps at the top, lower fully.
How to program it
2–3 sets × 10–15 reps · 0–1 reps in reserve · 60–90 s rest
Progress by adding a rep or a little load each week, keeping the reps in reserve shown above.
Put it in a plan.
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