Dumbbell Curl
The basic supinated dumbbell curl for biceps mass. It works mainly the biceps, with help from the forearm flexors.
Flawless ranks it by lifetime volume: Gold, the third of eight ranks, starts at 25,000 kg.
How to do Dumbbell Curl
- Stand tall with a dumbbell in each hand, palms facing forward, elbows at your sides.
- Curl the dumbbells up towards your shoulders by bending the elbows only; the upper arms stay still.
- Squeeze the biceps at the top for a second, then lower over 2–3 seconds to fully straight arms.
- No swinging from the hips and no elbows drifting back; if you have to cheat, the weight is too heavy.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Biceps | Biceps brachii |
| Secondary | Forearm flexors | Flexores antebrachii |
Muscle data from StrengthLog.
Why do it
- Biceps size — the classic measure
- Stronger pulling for back work
- Elbow tendons and forearm get worked
How Flawless ranks Dumbbell Curl
| Rank | Total volume |
|---|---|
| Bronze | start |
| Silver | 5,000 kg |
| Gold | 25,000 kg |
| Platinum | 50,000 kg |
| Diamond | 100,000 kg |
| Obsidian | 150,000 kg |
| Painite | 250,000 kg |
| Antimatter | 1,000,000 kg |
Flawless ranks Dumbbell Curl by lifetime volume: the weight × reps of every set you have logged, added up. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Dumbbell Curl work?
It works mainly the biceps, with help from the forearm flexors.
How do you do Dumbbell Curl?
Stand tall with a dumbbell in each hand, palms facing forward, elbows at your sides. Curl the dumbbells up towards your shoulders by bending the elbows only; the upper arms stay still. Squeeze the biceps at the top for a second, then lower over 2–3 seconds to fully straight arms. No swinging from the hips and no elbows drifting back; if you have to cheat, the weight is too heavy.
How does Flawless rank Dumbbell Curl?
By lifetime volume: the weight × reps of every set you have logged, added up. Gold starts at 25,000 kg and Diamond at 100,000 kg, the same for everyone.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.