Biceps curl · Dumbbells
Dumbbell Biceps Curl
The Dumbbell Biceps Curl is a biceps exercise for the biceps, done with dumbbells.
The animated figure highlights the muscles worked.
How to do it
- Elbows at your sides
- Curl without swinging
- Lower slowly, 2 seconds
Sets and reps
How the 21 BindTrue programs that use it dose the Dumbbell Biceps Curl:
- Sets
- 2–4
- Reps
- 8–15
- Rest
- 45 s to 90 s
Pick a weight where the last two reps are hard but your form stays clean. When every set reaches the top of the rep range, add a little weight.
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- Action Hero Back & arms: 3 × 10–12 · 5 days a week
- Lean & Shredded Upper A: 3 × 15 · 5 days a week
- Cover Model Pull: 3 × 10–12 · 5 days a week
- Glute Builder Upper: 2 × 10–15 · 4 days a week
- Flat Tummy, Snatched Waist Back + Arms: 3 × 10–15 · 4 days a week
- Sleeveless Season Full A: 3 × 10–12 · 3 days a week
- Hourglass Build Upper B: 3 × 10–12 · 4 days a week
- 6-Week Fresh Start Full Body C: 2 × 10–12 · 3 days a week
- Sleeve Stretcher Upper A: 4 × 8–12 · 4 days a week
- V-Taper Builder Width: 3 × 10–15 · 4 days a week
- Tree Trunk Legs Upper A: 3 × 10–15 · 4 days a week
- Five-Day Mass Builder Upper: 3 × 10–12 · 5 days a week
- Pure Strength Bench: 3 × 10–12 · 3 days a week
- Heavy-Duty Kickstart Full Body C: 2 × 10–12 · 3 days a week
- Home Iron Full Body A: 3 × 10–15 · 3 days a week
- Golden-Era Split Shoulders & arms: 3 × 8–10 · 6 days a week
- Push Pull Legs Pull A: 3 × 8–12 · 6 days a week
- Push Pull Legs · 3 Days Pull: 3 × 10–12 · 3 days a week
- Full Body 3×/Week Full body C: 2 × 10–12 · 3 days a week
- Upper/Lower 4-Day Upper A: 2 × 8–10 · 4 days a week
- Fat Loss + Muscle Upper A: 3 × 10–12 · 4 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.