How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the bicep curl (dumbbell) in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Bicep Curl (Dumbbell): how to do it and muscles worked

The bicep curl (dumbbell) mainly works your biceps. You need dumbbells.

Muscles worked

Main

Biceps

How to do the bicep curl (dumbbell)

1
Stand tall holding a dumbbell in each hand at your sides, palms facing forward. Keep your elbows tucked in and your core tight.
2
Curl both dumbbells up toward your shoulders by bending your elbows only. Squeeze your biceps at the top.
3
Lower slowly over 2 to 3 seconds until your arms are fully straight. Breathe out as you curl and in as you lower.

Form tip: Do not swing your torso or let your elbows creep forward; if you need momentum, use lighter dumbbells.

Common questions

Which muscles does the bicep curl (dumbbell) work?: The bicep curl (dumbbell) mainly works your biceps.
What equipment do I need for the bicep curl (dumbbell)?: You need dumbbells.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the bicep curl (dumbbell) in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More biceps exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.