Dumbbell Bicep Curl
Stand tall with dumbbells held palms forward. Keep the upper arms still, curl the weights to shoulder level, then lower them under control.
- Difficulty
- Beginner
- Type
- Strength
- Mechanic
- Isolation
- Force direction
- Pull
- Muscles
- 4
Form sequence
01 · start
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.
02 · curl · Key step
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.
03 · lower
Then, inhale and slowly begin to lower the dumbbells back to the starting position.
04 · repeat
Repeat for the recommended amount of repetitions.
