Step by step
- Stand with a dumbbell in each hand, palms facing each other.
- Curl one dumbbell up, bending your elbow and rotating your palm to face up.
- Squeeze your biceps at the top.
- Lower slowly and repeat with the other arm.
Tip: Seated on a bench it's harder to cheat with your body.
Common mistakes
Swinging your body
If you need momentum, lower the weight.
Elbow drifting forward
Your elbow stays by your side.
Dropping the weight
Control the lowering.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
Alternating or both at once?
Alternating lets you focus on each arm; both at once is quicker. Both work.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add alternating dumbbell curl to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.