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Arms Dumbbell Beginner Video

How to do the Dumbbell Curls Close Grip

Primary: Biceps · also works Forearms, Traps, Shoulders.

DB Curls Close Grip specifically target the biceps and are a great isolation exercise that helps in building and defining the upper arm muscles. By keeping the grip close, you engage the inner biceps more thoroughly. This exercise is beneficial for anyone looking to improve their arm strength and muscle symmetry. It requires minimal equipment and can be easily incorporated into any upper body or arm workout routine.

Demo video: Dumbbell Curls Close Grip · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Stand upright holding a dumbbell in each hand with a close grip, palms facing forward.

  2. 2

    Keep your elbows close to your torso and your upper arms stationary.

  3. 3

    Curl the weights while contracting your biceps until the dumbbells are at shoulder level. Hold the contracted position for a brief pause.

  4. 4

    Slowly begin to lower the dumbbells back to the starting position.

Coaching cues

  • Keep your elbows fixed to avoid using your shoulders.
  • Focus on squeezing your biceps at the top of each rep.
  • Control the weights throughout the exercise to maximize muscle engagement.

Sets, reps and where it fits

Muscle

3–4 × 8–15

rest 60–90 s

Strength

not a strength lift

use for assistance

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: low Home-friendly

Dumbbell Curls Close Grip alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Concentration CurlDumbbell · beginner Dumbbell CurlDumbbell · beginner Hammer CurlDumbbell · beginner Reverse CurlDumbbell · beginner Incline Dumbbell CurlDumbbell · intermediate Zottman CurlDumbbell · intermediate

Frequently asked questions

What muscles does the Dumbbell Curls Close Grip work?

Primary: Biceps. Secondary: Biceps, Forearms, Traps, Shoulders

How many sets and reps of Dumbbell Curls Close Grip should I do?

For muscle: 3–4 sets of 8–15 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 Curls Close Grip?

Same movement pattern, different equipment: Concentration Curl, Dumbbell Curl, Hammer Curl, Reverse Curl, Incline Dumbbell Curl, Zottman Curl.

Is the Dumbbell Curls Close Grip good for beginners?

Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.