Wide Dumbbell Curl
Also known as: wide dumbbell curls, wide curls, wide grip dumbbell curl, dumbbell inner biceps curl, inner bicep curl, wide db curls
In SetGrip: Dumbbell Curl (Wide)
- Secondary muscles
- Forearms
- Body part
- Upper Arms
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Turning your palms outward so the dumbbells travel wide of your torso sends the curl along a path a barbell cannot follow, biasing the short head on the inner arm. Your elbows still stay pinned to your sides; only the forearm angle changes, so the load stays close to your standard curl weight.
How to do the Wide Dumbbell Curl
- Stand up straight with a dumbbell in each hand, palms facing your torso.
- Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward.
- While holding your upper arms stationary, curl the weights while contracting your biceps.
- Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Slowly begin to bring the dumbbells back to the starting position as your breathe in.
- Repeat for the recommended amount of repetitions.
Tip: Lower for three seconds and stop just short of locking out the elbow to keep the muscle under tension.
Muscles worked
Common mistakes
- Elbows drifting forward — as the elbows come up the front delt starts to lift the weight; pin the elbows to your sides and let only the forearm move.
- Swinging from the hips — a small rock backward on each rep means the weight is too heavy; drop it and curl from a dead stop.
- Cutting the bottom short — stopping with the elbow bent shortens the range where the biceps are stretched; lower until the arm is nearly straight.
- Wrists curling at the top — flexing the wrist toward you brings the forearm flexors in; keep the wrist neutral or slightly extended.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Curls go at the end of a pull session or arm day, after the rows and pulldowns that also load the biceps. Superset them with triceps pushdowns on the same cable stack or triceps extensions with the same dumbbells.
Variations and alternatives
Similar exercises
Without dumbbell
Frequently asked questions
What muscles does the Wide Dumbbell Curl work?
The Wide Dumbbell Curl primarily works the biceps. It also involves the forearms, which assist the movement and stabilise the joints.
Is the Wide Dumbbell Curl good for beginners?
Yes. The Wide Dumbbell Curl is rated beginner: it uses a dumbbell and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Wide Dumbbell Curl?
If you cannot do the Wide Dumbbell Curl, try the Leg Resisted Biceps Curl, the Side Lying Bodyweight Biceps Curl or the Wide Grip Barbell Curl. Each of them trains the biceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Wide Dumbbell Curl, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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