Drop Curl
The drop curl is a dumbbell biceps curl taken to near failure, then continued straight away with lighter dumbbells so you can keep working without a long rest. It is an isolation exercise that builds the biceps, on the front of your upper arm. It suits lifters who already know a standard dumbbell curl and want a hard finisher to an arm session.
Muscles worked
The Drop Curl mainly works your biceps.
Setting up
- Set out two or three pairs of dumbbells in a row before you start, heaviest nearest to you, so you can swap quickly without hunting around the rack.
- Pick a first weight you can curl for about 8 to 10 clean reps. If you are new to this, go lighter than you think you need.
- Stand tall with your feet about hip-width apart, a dumbbell in each hand, arms hanging by your sides with palms facing forward.
- Keep your chest up, shoulders relaxed and elbows pinned lightly against the sides of your ribs.
How to do the Drop Curl
- Start with your arms fully straight, palms facing forward and the dumbbells hanging beside your thighs.
- Curl both dumbbells up by bending at the elbows only, keeping your upper arms still and close to your sides.
- Keep curling until your hands are near shoulder height and you feel your biceps squeeze hard. Pause briefly at the top.
- Lower the dumbbells slowly over about 2 to 3 seconds until your arms are fully straight again.
- Repeat until you can only manage one or two more clean reps, then stop the set while your form is still good.
- Put the dumbbells down and pick up the next lighter pair straight away, about 20 to 30% lighter. Keep curling for as many clean reps as you can.
- Repeat the drop once more if your plan calls for it, then rest properly before your next set.
Form tips
- Imagine your elbows are fixed to your sides like hinges. If they drift forward, the weight is too heavy or you are rushing.
- Squeeze your biceps hard at the top of every rep and think about bringing your hands towards your shoulders, not just lifting the weights.
- Take the lowering phase slowly. Controlling the way down makes lighter weights feel much harder and keeps the work on your biceps.
- Keep the swap between weights to about 10 seconds or less. A long pause defeats the point of the drop.
- Stop each weight when your reps start to look sloppy, not when you can no longer move the weight at all.
Common mistakes
Swinging the body to lift the weight
Lean back slightly and the dumbbells will move without your biceps doing the work. Stand tall, keep your upper body still and switch to the lighter weight earlier instead of cheating reps.
Elbows drifting forward
When the elbows move forward, the load leaves your biceps. Keep them beside your ribs throughout, and if you can't, reduce the weight.
Dropping the weight too little or too much
Dropping only a small amount means you will not be able to continue for long, and dropping too far makes it too easy. Aim for roughly 20 to 30% lighter, such as 12 kg down to 8 or 9 kg.
Dropping the weights down without control
Letting the dumbbells fall quickly takes away half of the exercise. Lower them over 2 to 3 seconds and straighten your arms fully at the bottom of every rep.
Sets and reps
| Build strength | Drop curls are not the best tool for pure strength. Do your heavy curls first as 3-4 straight sets of 5-8 reps with 2 minutes rest, and keep a single drop set for the end if you want it. |
|---|---|
| Build muscle | 2-3 drop sets of 8-10 reps on the first weight, then 1-2 drops of 6-10 reps each. Rest 2-3 minutes between drop sets. Use once or twice a week at the end of an arm or pull session. |
| Fat loss / general fitness | 2 drop sets of 12-15 reps on a lighter starting weight, with one drop of 10-12 reps, and 60-90 seconds rest between sets. Pair with your wider training and daily activity. |
Pick a weight where the last rep or two of each set is hard but your form stays clean. When every set feels easy, it's time to go up.
Drop Curl alternatives
Machine taken, or want some variety? These work the same main muscles.
Drop Curl FAQs
How much weight should I drop on a drop curl?
Drop by roughly 20 to 30% each time. For example, if you start with 12 kg dumbbells, move to about 8 to 10 kg, then 6 kg if you do a second drop. Choose weights you can pick up quickly so rest stays minimal.
How many drops should I do in a drop set?
One or two drops is plenty for most people. Three drops in total is hard work and your form is likely to slip, so keep it for when you are experienced and still moving well.
Are drop curls better than normal dumbbell curls?
They are not better, just different. Normal sets let you use heavier weights with longer rest, while drop curls give you a tough finisher in less time. Most people do best using standard curls first and drop sets occasionally. Stop if anything hurts and get it checked.
Track your Drop Curl progress
GymTracker builds your plan, pre-fills the weight from last time and tells you when to go up. Free.
Start free