Dumbbell Bicep Curl

Also called dumbbell curl, db curl and bicep curl.

Works

Biceps, plus forearms

Equipment

Dumbbells

Level

Beginner

Type

Isolation

How to do it

Setup. Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.

1. Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
2. Then, inhale and slowly begin to lower the dumbbells back to the starting position.
3. Repeat for the recommended amount of repetitions.

Cues

• Elbows pinned to your sides.
• Curl up, squeeze 1 second.
• Lower for 2 seconds.
• Full stretch at the bottom.

Common mistakes

• Swinging the torso.
• Elbows drifting forward.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Harder

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