How to do the Dumbbell Arnold Curl
Primary: Biceps · also works Forearms, Shoulders.
The DB Arnold Curl is an excellent strength training exercise that targets the biceps while also engaging the shoulders and forearms. It is performed using dumbbells, where the individual curls the weights while rotating their palms. This exercise is named after Arnold Schwarzenegger, who popularized its use in his bodybuilding training routines. Performing DB Arnold Curls can help improve arm strength and muscle definition, making it a useful addition to any upper body workout regimen.
Step by step
- 1
Sit on a bench with a dumbbell in each hand, palms facing your body.
- 2
Curl the dumbbells while rotating your palms so that they face upward at the top of the curl.
- 3
Slowly return to the starting position by reversing the rotation while lowering the weights.
Coaching cues
- Keep your elbows close to your sides to prevent shoulder strain.
- Use a controlled motion, avoiding momentum to lift the weights.
- Exhale while lifting the dumbbells and inhale while lowering them.
Sets, reps and where it fits
Muscle
3–4 × 8–12
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 10–15
rest 45–60 s
Dumbbell Arnold Curl alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Dumbbell Arnold Curl work?
Primary: Biceps. Secondary: Biceps, Forearms, Shoulders
How many sets and reps of Dumbbell Arnold Curl should I do?
For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Dumbbell Arnold Curl?
Same movement pattern, different equipment: Concentration Curl, Dumbbell Curl, Hammer Curl, Reverse Curl, Incline Dumbbell Curl, Zottman Curl.
Is the Dumbbell Arnold Curl good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.