Dumbbell Curl Guide: How to Master Dumbbell Curls

The dumbbell curl is an isolation exercise that targets the biceps muscles on the front of your arms. Perform dumbbell curls by grabbing a pair of dumbbells with an underhand grip. Lift the dumbbells from waist level to shoulder level. Dumbbell curls allow for a greater range of motion than [barbell curls](https://www.masterclass.com/articles/barbell-curl-guide). Start with a pair of lightweight dumbbells before moving on to heavy weights. Consider some of the benefits of regularly performing dumbbell biceps curls. 1. __Dumbbell curls can help you build bigger biceps__. Dumbbell curls can build muscle in your arms by targeting both the long head and the short head of the biceps brachii. 2. __Dumbbell curls can strengthen your elbow flexion__. By activating the brachialis muscle, the prime mover for elbow flexion, dumbbell curls can strengthen the functional movement of your elbows for everyday activities. 3. __Dumbbell curls can improve your grip strength__. Dumbbell curls activate the brachioradialis muscle in your forearms responsible for grip strength. Dumbbell curls are a useful isolation exercise that can improve your performance during compound exercises that require good grip strength like [deadlifts](https://www.masterclass.com/articles/deadlift-form-guide), bench presses, and pull-ups. For dumbbell curls, begin by using a weight that you can control for 2–3 sets of 8–12 repetitions. Choose a weight that allows you to maintain good technique throughout all sets and repetitions. 1. Grab a pair of dumbbells. Stand with your feet shoulder- or hip-width apart and a slight bend in your knees. Your posture should be tall with your shoulders over your hips. Maintain a neutral head and neck position. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. 2. Evenly distribute your weight and grip the floor with your feet to create a stable position. Hold the dumbbells by your sides with your palms facing forward. Keep your arms long with a slight bend in your elbows. Pre-tension your shoulders and hips while engaging your core. All repetitions should begin from this position. 3. While keeping your upper arm still, squeeze your biceps and begin to bend your elbows. Bend your elbows until your lower arms contact your upper arms. The dumbbells should finish close to your shoulders without contacting your shoulders. Squeeze your biceps and pause at the top of the movement. 4. Slowly straighten your elbow to return to the starting position. Come to a complete stop at the bottom before beginning another repetition. Once you’ve mastered the standard dumbbell curl, consider changing your routine with one of these five variations. 1. __Hammer curls__: The [hammer curl](https://www.masterclass.com/articles/hammer-curl-guide) varies from the traditional bicep curl by using a neutral grip with your palms facing each other during the full range of motion. This variation puts less stress on your wrists. 2. __Preacher curls__: Perform [preacher curls](https://www.masterclass.com/articles/preacher-curls-guide) by sitting on a preacher bench with your armpits resting on top of the arm pad. Use lighter weights when performing this variation. 3. __Reverse curls__: While dumbbell curls typically use a supinated grip with your palms facing towards your body at the top of the movement, this variation uses a pronated grip with your palms facing away from your body at the top of the movement. 4. __Incline dumbbell curls__: Perform this seated variation by sitting on an incline bench with your upper body leaning back at a 45-degree angle. Incline dumbbell curls put more emphasis on the long head of your biceps than a standard dumbbell curl. 5. __Concentration curls__: To improve your lifting form, practice [concentration curls](https://www.masterclass.com/articles/concentration-curls-guide) by sitting on a bench, resting the back of your upper arm against your inner thigh, and lifting a dumbbell. Squeeze your biceps at the top of the movement before lowering the dumbbell slowly. If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort. In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery. Throw on some athleisure, fire up a [MasterClass Annual Membership](https://www.masterclass.com), and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and *GQ* fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time. If you’re looking for a simple biceps curl variation to help you build bigger arms, incorporate dumbbell curls into your weight-training program.