Dumbbell Bicep Curl

Biceps

Dumbbell Bicep Curl

LevelBeginner EquipmentDumbbell MechanicIsolation ForcePull

A basic curl that lifts both dumbbells together to build the front of the upper arm.

Strength

Primary musclesBiceps

Secondary musclesForearms

Energy burned

≈ 18 kcalFor 3 × 8–12, rest 90s · ≈ 3.1 kcal/min

Estimate range 13–22 kcal (±25 %)

Muscle mass worked5 %

Effort during a set4.7 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Stand tall with your feet hip-width apart and a dumbbell in each hand.
2Let your arms hang by your sides with your palms facing forward.
3Brace your abs and keep your shoulders relaxed.

How to perform

1Curl both dumbbells upward by bending only at the elbows.
2Squeeze your biceps when the weights reach shoulder height.
3Lower the dumbbells slowly until your arms are straight.
4Repeat without letting the weights rest at the bottom.