Arms · Dumbbell
Dumbbell Bicep Curl
How to do the dumbbell bicep curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Curl
- Mechanic
- Isolation
How to do it
Stand with feet shoulder-width apart, hold dumbbells by your sides. Keeping upper arms stationary, curl weights to shoulder level. Lower back down with control.
- 1Feel your biceps contracting as you curl the dumbbells up
- 2Keep your upper arms still and elbows close to your sides
- 3Squeeze at the top and lower slowly
Common mistakes
- Avoid swinging or using momentum
- Don't let your wrists flex or extend; keep them neutral
- Avoid bringing your elbows forward; keep them stationary
Muscles worked
The dumbbell bicep curl mainly works the biceps, with the forearms assisting.
- BicepsPrimary
- ForearmsSupport
- Front DeltsMinor
Dumbbell Bicep Curl strength standards
See how your dumbbell bicep curl ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM17.5 lb
Silvere1RM32.5 lb
Golde1RM57.5 lb
Platinume1RM82.5 lb
Diamonde1RM100 lb
Champione1RM112.5 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the dumbbell bicep curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More biceps exercises
- How to do the resistance band bicep curl
- How to do the resistance band hammer curl
- How to do the barbell bicep curl
- How to do the cable bicep curl
- How to do the cable hammer curl
- How to do the overhead bicep curl
Last reviewed April 2026.