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Dumbbell Curl

Target Muscles

Biceps brachii, Brachialis.
Also used Brachioradialis.

Starting Position

  • Stand with your feet hip-width apart or sit on the end of a bench.
  • Hold a pair of dumbbells, palms facing in towards your body.
  • Your arms should be fully extended.

The Movement

  • Curl one dumbbell up at a time in a smooth arc towards your shoulders, rotating your forearm so that your palm faces your shoulder at the top of the movement.
  • Hold for a count of two; then slowly lower the dumbbell back to the starting position.
  • Repeat with the other arm and continue alternating arms.

Tips

  • Curl the dumbbells up slowly - do not swing them up.
  • Keep your upper arms fixed by the sides of your body.
  • Keep your body absolutely still- make sure you do not sway backwards.
  • Make sure you fully straighten your arms when you lower the dumbbells; do not shorten the downwards phase.
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