Dumbbell Curls


Level:

Intermediate

Type:

Isolated

Main Muscle:

Biceps

Secondary Muscle:

Forearm

Grip

Equipment:

Dumbbells

Instructions:

1) Stand with your feet shoulder width apart with a slight bend in your knees. Grab a pair of dumbbells with your palms facing your body. 


2) Curl the dumbbells towards your shoulders. As you are lifting the weight up, you want to supinate (rotate) your palms forwards so that they are you are now in an underhand grip (where your palms are pointing upwards).


As you reach the top of the motion, you want to further rotate your palm, leading with your pinky finger. This will allow for the full range of motion of the exercise.


3) Slowly lower the weight back to your starting position and rotate your palms back to their starting position (pointing towards your body).



Tips:

- Do not fully extend your elbow at the start of the exercise to ensure that you're applying constant tension.

- Do not swing your body to help curl the weight. Focus on using your biceps as much as possible.