Dumbbell Curl

Dumbbell Curl — Points to Check Today

• Keep elbows fixed at your sides — If they drift forward, the tension leaks to the shoulders. (Pushing the elbows forward and using momentum to lift)
• Lower slowly over 2-3 seconds — The biceps grow most during the resisted lowering phase. (Releasing the tension after the lift and dropping it)
• Squeeze for 1 second at the top — Twisting your wrist slightly outward intensifies the contraction. (Lowering immediately without pausing at the peak)
• No lower-back momentum — If momentum creeps in, the weight is too heavy — lean your back against a wall or lower the weight. (Jerking the lower back to heave a heavy dumbbell up)
• Keep tension even when extended — Extend your arm fully, but don't completely release the biceps' tension. (Letting the arm hang loose and fully releasing the tension each time)

Dumbbell Curl — How to Do It / If You're New

1. Hold a dumbbell in each hand and stand with feet shoulder-width apart. Face your palms forward and open your chest slightly.
2. Tuck your elbows against your sides. Think of your elbows as 'hinges' and keep them fixed in place throughout the exercise.
3. Exhale as you lift the dumbbells toward your shoulders. Pull with the feeling of squeezing the biceps at the top of your upper arm, not with wrist strength.
4. Pause briefly at the top to squeeze the biceps, then inhale and lower slowly over 3 seconds.
5. Begin the next rep once your arms are almost fully extended. Don't drop the dumbbells; control them with your hands all the way.