Dumbbell Strict Curl
Easy
Also known as: Strict Dumbbell Curl · Dumbbell Strict Biceps Curl
Expert Advice
Extra height is not always better. End the curl before your elbows drift forward and your shoulders start lifting the dumbbells.
How-to-do Steps
- Stand upright with your back braced, holding a dumbbell in each hand.
- Place your feet hip-width apart, palms facing forward and elbows beside your torso.
- Curl both dumbbells toward your shoulders together, keeping your torso stationary.
- Lower both dumbbells under control until your elbows are nearly straight.
- Repeat for the prescribed reps, moving both arms together throughout.
Common Mistakes
- Wrists bend toward your forearmsFix: keep your knuckles aligned with your forearms.
- Dumbbells drop on the returnFix: resist the weight throughout the lowering phase.
Coach Cues
Keep your back stillElbows stay beside youKeep wrists straight
Short reminders to keep in mind during every set.
Track Dumbbell Strict Curl in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Dumbbell Strict Curl primarily targets the Biceps, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Biceps100%
Equipment
Dumbbell
Exercise Type
Strength
Why Level 2?
Easy
Keeping the torso stationary while controlling two dumbbells requires basic free-weight coordination.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Variations
Easier Variation
Frequently Asked Questions
What muscles does Dumbbell Strict Curl work?
Dumbbell Strict Curl primarily targets the Biceps. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell Strict Curl?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Dumbbell Strict Curl suitable for beginners?
Yes, Dumbbell Strict Curl is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
What are the most common mistakes when doing Dumbbell Strict Curl?
Wrists bend toward your forearms: keep your knuckles aligned with your forearms. Dumbbells drop on the return: resist the weight throughout the lowering phase.
