How to Do Dumbbell Bicep Curl

Form Cues

1. 1

   Keep elbows pinned at your sides throughout

2. 2

   Fully extend at the bottom and fully contract at the top

3. 3

   Rotate the wrist to a fully supinated (palm-up) position as you curl for full bicep engagement

4. 4

   Lower with the same control you used to lift — don't just let the weight drop

Common Mistakes

• ●

  Swinging the elbows forward — uses shoulder momentum instead of bicep strength

• ●

  Using body English (leaning back, hips thrusting) to move the weight — a strict curl beats a heavy sloppy one

• ●

  Only curling through a partial range — a full stretch at the bottom is where a lot of the growth stimulus happens