Dumbbell Curls

How to do the Dumbbell Curls

This is performed by starting with dumbbells in either hand, sitting on a big ball, with your back and head straight, and palms facing forward. Raise the weight to touch your shoulder, keeping your elbows tight in to your body. Lower the weight slowly back to the starting position.

Spotter Information:
Spotting can be done by standing in front of the individual.

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Biceps Brachii
  • Brachialis
  • Forearm
  • Arms
  • Isolation
  • Dumbbell

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
28 lbs10.4 36 lbs

What is a good starting weight?

Based on an average weight lifted of 28 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 14 lbs and aim for 12-15 reps.


Workouts Plans with Dumbbell Curls

Purpose Type Level
Hypertrophy Advanced
Sport Specific Advanced
Muscular Definition Advanced
Muscular Definition Intermediate
Strength Beginner
Muscular Definition Intermediate
Sport Specific Advanced

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.