Dumbbell curl
- Stand tall, holding a dumbbell in each hand at your sides with your palms facing your body.
- Keeping your upper arm stationary, curl one dumbbell up toward your shoulder, rotating your palm to face up as you lift.
- Squeeze your bicep at the top, then slowly lower the dumbbell back to the starting position.
- Repeat the movement with your other arm.
Tips
- Keep your upper arm pressed against your side throughout the curl so that only your forearm moves.
- As you curl the dumbbell upward, rotate your palm smoothly from facing your body to facing the ceiling, completing the rotation before you reach the top.
- Lower the dumbbell at a controlled pace rather than letting it drop, so the movement stays deliberate through the full descent.
Common mistakes
- Swinging the torso backward to help lift the dumbbell, rather than keeping the upper body upright and still.
- Letting the elbow drift forward as the dumbbell rises, which changes the upper arm from a fixed anchor into a moving part of the lift.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
