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Level Exercise order Sets and reps Notes Beginner Standard dumbbell curl, then dumbbell hammer curl 2 to 3 sets of 10 to 15 each Light weight, slow lowering, elbows pinned to your ribs Intermediate Incline dumbbell curl, then dumbbell hammer curl 3 sets of 8 to 12 each Go lighter on the incline than you would standing Higher volume Incline dumbbell curl, seated dumbbell curl, reverse dumbbell curl 3 sets of 8 to 12 on the first two, 2 sets of 10 to 15 on the reverse curl Keep the reverse curl as a finisher, with lighter dumbbells The table is a starting point, not a rulebook