Dumbbell Curl
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Dumbbell Curl Strength Standards (kg)
| Body Weight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 kg | 30 | 45 | 65 | 90 | 115 |
| 130 kg | 30 | 45 | 65 | 95 | 120 |
| 140 kg | 30 | 50 | 70 | 95 | 125 |
| 150 kg | 35 | 50 | 70 | 100 | 130 |
| 160 kg | 35 | 50 | 75 | 105 | 130 |
| 170 kg | 35 | 55 | 75 | 105 | 135 |
| 180 kg | 35 | 55 | 80 | 110 | 140 |
| 190 kg | 40 | 55 | 80 | 115 | 145 |
| 200 kg | 40 | 60 | 85 | 115 | 150 |
| 210 kg | 40 | 60 | 85 | 120 | 150 |
| 220 kg | 40 | 60 | 90 | 120 | 155 |
How to Perform the Dumbbell Curl
Stand with feet shoulder-width apart, holding a dumbbell in each hand at your sides with your palms facing forward. Keeping your upper arms stationary and elbows close to your torso, curl the dumbbells upward by contracting your biceps. Rotate your wrists slightly outward (supinate) as you curl for maximum bicep activation. Squeeze at the top when your biceps are fully contracted, then lower under control to full arm extension.
Muscle Activation
The dumbbell curl targets both heads of the biceps brachii with the added benefit of supination, which is a primary function of the biceps. The ability to rotate the wrist during the curl engages the biceps more completely than a fixed-bar exercise. The brachialis and brachioradialis provide assistance in elbow flexion, and the forearm flexors work to maintain grip on the dumbbells.
Common Mistakes
- Alternating arms incorrectly by resting one arm while the other works, reducing time under tension.
- Swinging the dumbbells using body momentum instead of strict bicep contraction.
- Not supinating the wrist during the curl, missing the full bicep activation.
- Using too heavy a weight that forces compensation from the shoulders and back.
Variations
Incline dumbbell curls stretch the long head of the biceps for a greater range of motion. Concentration curls isolate the biceps by bracing the elbow against the inner thigh. Alternating curls increase the time each arm is under tension. Cross-body curls target the brachialis and long head by curling the dumbbell across the body.
Programming Tips
Include dumbbell curls for 3-4 sets of 10-15 reps, 2-3 times per week. They pair well with tricep exercises in superset fashion. Vary between simultaneous, alternating, and single-arm protocols across training sessions. Use a controlled 2-3 second eccentric for maximum hypertrophy stimulus.