How to do Dumbbell Wide Curls
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Dumbbell Wide Curls
Target muscles worked
Instructions for Proper Form
Isolation exercise targeting the biceps with arms flared outwards. This variation alters the tension on the biceps, stimulating muscle growth in unique ways, and is beneficial for those looking to widen their bicep appearance.
- Position your feet roughly shoulder-width apart with a slight bend in your knees and grasp a dumbbell in each hand.
- Position your hands such that your forearms are angled slightly to the side.
- Contract your biceps to curl the weight up. The weights should be wider than shoulder-width at the top of the movement.
- Tense your biceps and hold this position for a moment at the top of the movement.
- Slowly allow the dumbbells to descend back to the starting position while maintaining tension in your biceps.
- Maintain good posture by keeping your elbows locked at your side, your shoulders back and your chest up.
- You should feel the tension in your biceps.
Common Form Mistakes
Limit Range of Motion
There should always be tension on your biceps. It’s very common to lose tension in your biceps at the top or bottom of the exercise. Try to limit your range of motion so that your biceps are always engaged.
Weight & 1 Rep Max Calculator
Average Dumbbell Wide Curls standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps15lbs1 Rep Max20lbs
- intermediate8reps17.5lbs22.5lbs
- advanced8reps20lbs25lbs
Enter your stats to calculate your Reps & Weight
Alternatives & Variations to Dumbbell Wide Curls
1. Hammer Curls
99.2 mSCORESWAPPED 2,426 TIMESSimilar to other curls, this isolation exercise targets the biceps. Unlike the standard Dumbbell Bicep Curl, this variation rotates your wrist into a more natural position. This rotation also help to emphasize the long head of the bicep. This is a great exercise for adding some variety to your curls as well as developing functional strength and building muscle mass.
2. Dumbbell Bicep Curl
99.6 mSCORESWAPPED 2,375 TIMESThis exercise is one of the most common isolation, biceps exercises out there. Dumbbells help prevent compensating for strength imbalances, as well as allows plenty of freedom in your range of motion. This is a staple exercise in most workouts, and is a great way to build strength and muscle mass in your biceps.
3. Cross Body Hammer Curls
95.4 mSCORESWAPPED 1,705 TIMESCross Body Hammer Curls are a variation on the more standard Hammer Curl. Like other variations this is an isolation exercise that targets the biceps. Unlike many other Hammer Curl variations, this exercises has you bring the weight across your body instead of straight up and down.
4. Concentration Curl
91.3 mSCORESWAPPED 1,235 TIMESConcentration Curl is an isolation exercise that targets the biceps with a high degree of focus. Seated with legs spread, you rest one arm against the same-side thigh and curl a dumbbell from a fully extended arm position to full contraction, keeping the elbow stationary. This position minimizes the involvement of other muscles, ensuring the bicep is fully engaged throughout the movement. Concentration Curls are effective for increasing bicep strength and enhancing muscle definition. They allow for precise form control and can help identify and correct imbalances between arms.
5. Seated Dumbbell Curl
98 mSCORESWAPPED 1,176 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of dumbbells helps prevent compensating for strength discrepancies between sides, as well as not restricting range of motion. Performing curls from a seated position also helps to prevent cheating by swaying your body to assist in raising the weight.
6. Barbell Curl
98.5 mSCORESWAPPED 1,077 TIMESAs with other curls, this isolation exercise targets the biceps. The use of a barbell adds more stability to this movement, and somewhat restricts your range of motion. This added stability means you can focus more on exertion than stabilizing the movement. This is a great variation for helping you build strength in your biceps.
7. Cable Bicep Curl
94.9 mSCORESWAPPED 1,015 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of cables allows you to apply tension to your biceps at a different angle than with free weights. This is especially helpful for applying tension at the top of your range of motion. Because you can maintain more tension on your biceps throughout the movement, this is especially helpful for building muscle mass in your biceps.
8. EZ-Bar Curl
98.1 mSCORESWAPPED 989 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of an EZ-Bar adds some stability to the movement when compared to equipment like dumbbells. This added stability means you can focus more on exertion than stability, and is a great way to develop strength. Additionally, the EZ-Bar allows for a more comfortable grip than a barbell, as well as allows your wrist to rotate slightly which can lead to better activation of the biceps.
9. Machine Bicep Curl
93.1 mSCORESWAPPED 784 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of a machine adds stability to the movement by forcing you to use a fixed range of motion. This added stability means you can focus more on exertion than stabilizing the movement. Since your range of motion is fixed, this is a great exercise for learning, or to push the limits of this movement.
10. Waiter Curls
85.5 mSCORESWAPPED 734 TIMESMimics holding a tray, focusing on the biceps with palms up and elbows tight. This isolation exercise enhances stability and muscle control, leading to improved arm aesthetics and strength, making it ideal for those focusing on bicep shape and functional grip strength.