The dumbbell curl is the simplest way to load your biceps: each arm works on its own, and a weaker side shows right away.
1Starting positionStart2End positionFinish
Setup
Stand tall with dumbbells at your sides, palms facing forward or toward your thighs. Elbows at your sides, shoulders down. Curl both arms together or alternate.
Execution
Stand tall with a dumbbell in each hand, palms facing forward, elbows at your sides — starting position.
Exhale and curl the dumbbells up to your shoulders, squeezing your biceps.
Inhale and lower them back down slowly.
Common mistakes
Lifting with your shoulder — your elbow stays put, your forearm moves.
Swinging your body — stand still with your abs braced.
Not turning your hand — if you start palm-in, rotate it up as you curl.
Half reps — lower to nearly straight arms.
Not sure about your form? Send me a video of a set — I'll take a look and tell you what to fix first.
