Dumbbell Curl

Setup

Stand with feet hip-width apart, holding a dumbbell in each hand with arms fully extended and palms facing forward. Keep your elbows close to your sides and maintain a neutral spine throughout the movement.

How to do it

1. Curl the weights up by bending at the elbows while keeping your upper arms stationary
2. Squeeze your biceps hard at the top of the movement when the dumbbells reach shoulder height
3. Lower the weights slowly and controlled back to the starting position
4. Avoid swinging your body or using momentum to lift the weight
5. Keep constant tension on your biceps throughout the entire range of motion

Watch out for

• ✗Swinging the torso backward or using momentum to help lift the weight instead of isolating the biceps
• ✗Letting the elbows drift forward or flare out to the sides instead of keeping them pinned to your torso
• ✗Dropping the weights too quickly on the way down instead of controlling the eccentric portion