Dumbbell Biceps Curl

Setup

1. 01Stand with feet about hip width apart holding a dumbbell in each hand.
2. 02Let the arms hang at the sides with palms facing forward.
3. 03Pull the shoulders back and down and brace the trunk lightly.
4. 04Soften the knees slightly so the legs are stable but not rigid.

Execution

1. 01Curl both dumbbells toward the shoulders while keeping the elbows at the sides.
2. 02Keep the wrists straight and the palms up throughout the lift.
3. 03Squeeze the biceps hard at the top of the movement.
4. 04Lower under control until the elbows are fully extended.

Checkpoints

• -Upper arms stay vertical; only the forearms travel.
• -The torso stays tall with no backward lean at the top.
• -The lowering phase takes at least as long as the lift.
• -Elbows reach full extension at the bottom of every rep.

Common mistakes

• -Swinging the hips and lower back to heave the weights up.
• -Letting the elbows drift forward and turning the curl into a front raise.
• -Curling the wrists at the top instead of the elbows.
• -Stopping short of full extension to keep constant tension by accident.