IsolationDumbbell
Dumbbell Biceps Curl
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 10–12 reps (60–75% 1RM, RPE 6–8)
Strength
Max Power
3–4 sets × 8–10 reps (65–80% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
📋How to Perform
- Stand with your feet shoulder-width apart and knees slightly bent, holding a dumbbell in each hand at your sides with arms hanging straight down
- Keep your palms facing forward (supinated grip) and your elbows pinned close to the sides of your torso throughout the movement
- Maintain an upright posture with your chest up, shoulders pulled back, and core engaged to prevent swinging
- Take a deep breath in, then curl both dumbbells up toward your shoulders simultaneously by contracting your biceps
- Keep your upper arms completely stationary throughout the curl - do not let your elbows move forward or backward
- As you curl up, you may rotate your wrists slightly outward at the top to maximize bicep contraction and peak
- At the top of the movement, squeeze your biceps as hard as possible for 1-2 seconds, feeling them fully contract
- Slowly and with complete control, lower the dumbbells back to the starting position, taking 2-3 seconds, and maintain constant tension throughout
💡Coaching Cues
- ✓
Keep elbows stationary
- ✓
Squeeze biceps at top
- ✓
Control the descent
- ✓
No swinging
- ✓
Full range of motion
- ✓
Constant tension
⚠️Common Mistakes
- ✗
Moving elbows forward or back
- ✗
Using momentum to swing
