Arms
Dumbbell Curl
A fundamental isolation movement for building peak biceps and balanced upper arm strength.
How to perform.
Follow the sequence — setup is half the lift.
Stand upright with your feet shoulder-width apart and a dumbbell in each hand, palms facing forward.
Keep your elbows tucked close to your torso and stabilize your shoulders by pulling your blades slightly back.
Curl the weights toward your shoulders while keeping your upper arms stationary.
Squeeze your biceps at the top of the movement for a full second.
Lower the dumbbells back to the starting position in a slow, controlled manner until your arms are fully extended.
Maintain a neutral spine and avoid leaning backward or forward as you move the weight.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using momentum or swinging the torso to lift the weight
- Allowing the elbows to drift forward or away from the ribs
- Failing to reach full extension at the bottom of the rep
- Curling the wrists excessively at the top of the movement
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.