Dumbbell Bicep Curl
- Primary musclesBiceps
- EquipmentDumbbell
- LevelBeginner
- ForcePull
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Dumbbell Bicep Curl".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
5 stepsStand tall with a dumbbell in each hand, arms hanging at your sides, palms facing your thighs and elbows tucked against your ribs.
Exhale and bend your elbows to curl the weights up, keeping your upper arms still so only the forearms travel.
Keep curling until the dumbbells reach shoulder level, then squeeze your biceps and hold for a second.
Inhale and lower the dumbbells slowly until your arms are fully straight again.
Repeat for the planned reps without swinging your torso or letting your shoulders roll forward.
If your elbows drift forward or your back leans to get the weights up, the load is too heavy. Drop it until your upper arms stay put.
Sit on a bench, with or without a backrest, to remove any body English, or curl one arm at a time.
Rotate your wrists as you rise so the little finger ends up higher than the thumb at the top for a stronger biceps squeeze.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.