Bicep Curl (Dumbbell)
Trains the biceps. You need a dumbbell. 10 of our free programs use it, across 34 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Bicep Curl (Dumbbell)
These numbers are counted from the programs themselves, not averaged off the internet.
10of our 50 programs use it
4×8–12the shape they run most (10 sessions)
45stypical rest between sets
1finish with an AMRAP set
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| Dumbbell + Bench Full Body | Full Body A | 2×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Dumbbell Only Full Body | Full Body A | 2×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| German Volume Training (GVT) | Day 3 — Arms & Shoulders | 3×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| GZCL: Jacked & Tan 2.0 | Upper — OHP, Upper — OHP — 1RM Test (update your TMs after) | 1×18 3×18+ AMRAP1×16 3×16+ AMRAP+4 more on the program page | Fixed weights |
| High Frequency PPL | Pull A — Back Width | 3×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Metallicadpa PPL | Pull A — Deadlift Primary, Pull B — Rows Primary | 4×8–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Metallicadpa PPL: 5/3/1 | Pull A — Deadlift (5s week), Pull B — Rows (5s week) +6 | 4×8–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Mountain Dog PPL | Pull — Back, Biceps & Rear Delts | 3×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Push Pull Legs · Upper Lower | Upper | 3×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| WS4SB 3 | Max Effort Upper, Repetition Upper | 3×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
AMRAP means as many reps as you can manage on that set. Where a program carries a progression rule, Durata moves the weight for you.
See it in action
Watch the Bicep Curl (Dumbbell) progress week by week
Full runs of 3 programs that use it, session by session, in the real app.
Muscles worked
What Bicep Curl (Dumbbell) trains
Technique
How to do the Bicep Curl (Dumbbell)
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an underhand grip (palms facing forward) and your arms fully extended at your sides.
- Keeping your elbows close to your torso, curl the dumbbells up toward your shoulders by bending your elbows.
- Squeeze your biceps at the top of the movement.
- Slowly lower the dumbbells back to the starting position with control, fully extending your arms. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Keep your elbows pinned to your sides; avoid letting them drift forward as you curl.
- Avoid swinging your torso or using momentum to lift the weights.
- Exhale as you curl the dumbbells up and inhale as you lower them.
- Lower the weights slowly to maximize muscle engagement on the way down.
Substitutes
Swap Bicep Curl (Dumbbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Bicep Curl (Dumbbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.