Isolation · Isolation
Dumbbell Curl
Targets Biceps with an optimal working range of 8–15 reps.
Coaching Cues & Execution
Focus on these technical checkpoints on every working set of Dumbbell Curl:
- 1 Hold dumbbells at sides with palms neutral or supinated
- 2 Curl weight while rotating palms upward into full supination
- 3 Squeeze biceps hard at top of contraction
Common Mistakes to Avoid
Watch for these form breakdowns as fatigue accumulates across sets:
- ✕ Using swinging momentum to get weights moving
- ✕ Shorting bottom extension
Programs Featuring Dumbbell Curl (3)
5/3/1 Boring But Big (BBB)
Jim Wendler’s signature 4-day size and strength template pairing 5/3/1 main-lift percentage waves with 5×10 supplemental barbell hypertrophy volume and balanced lat/core/arm work.
6-Day Linear Push / Pull / Legs (PPL)
A 6-day Push/Pull/Legs powerbuilding and bodybuilding routine that opens every session with a heavy 5×5 or 3×5 compound barbell lift followed by high-frequency hypertrophy volume.
Candito Linear Program (4-Day Strength & Control)
Jonnie Candito’s 4-day Upper/Lower linear progression pairing Heavy Lower and Heavy Upper 3×6 days with Control & Hypertrophy days using paused squats, paused deadlifts, and paused bench press.