Dumbbell curl
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Muscles worked
- High load
- Biceps
- Low load
- Forearms · Flexors
How to do it
Stand or sit with a dumbbell in each hand, elbows at the sides and palms facing in. Curl up while supinating so the palms end up facing the shoulders, squeeze, then lower slowly back to a neutral hanging position. Keep the elbows fixed against the ribs and control the negative rather than dropping the bells.
Form cues
- Supinate as you curl
- Lower slowly
Safety
Talk to a professional before this exercise if you have any of the following:
Elbow
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.