Standing dumbbell curl

Dumbbells

Also called db curl, dumbbell curl

Stand holding dumbbells at your sides with palms facing forward. Curl both weights up toward the shoulders, keeping the upper arms still.

Movement

Main movers get full credit for a set, helpers half.

Upper body

Scores 1-5 averaged over sources. Tap a rating for the claims behind it. Claims are our summaries of the linked sources, fact-checked by AI.

Muscle growth higher is better4.0
Very good; among the better picks for the muscle. 1 source.
- 4/5 Lower A; no tension at full extension but convenient and allows unilateral work; do both arms together. Jeff Nippard, The Best And Worst Biceps Exercises @ 4:05videoExpert opinion2024checked by AI
Loaded stretch higher is better2.0
Little tension in the stretch. 1 source.
- 2/5 At the bottom the arm hangs and gravity gives almost no biceps demand, so the stretched position is not really loaded; it is hardest mid-range. Renaissance Periodization, How to Pick the BEST Exercises for Muscle Growth @ 2:33videoExpert opinion2025checked by AI
Elbow stress lower is better2.0
Light; the elbow tolerates it easily. 1 source.
- 2/5 Each hand can rotate to its own path, easier on elbows and wrists than a fixed straight bar. Jeremy Ethier, Workouts That WRECK Your Joints (I Wish I Knew This Sooner) @ 8:39videoExpert opinion2025checked by AI