Exercise library

DUMBBELL · BEGINNER

Dumbbell Curl

Biceps

CONTROLLED RANGE
01

Setup

  1. Stand tall with a dumbbell in each hand.
  2. Keep elbows close to the sides and wrists neutral.
02

Execution

  1. Curl without moving the upper arms forward.
  2. Lower until the elbows are straight but not forced.
03

Feel and control

  • Quiet elbows
  • Strong wrists
  • Slow lowering
04

Avoid

  • Swinging the hips
  • Bending the wrists
  • Dropping the weight
BREATHING

Exhale while curling; inhale while lowering.

TEMPO

2 seconds up, 1 second squeeze, 3 seconds down

SAFETY

Reduce load if the shoulders or lower back begin to help.