How to do it
- Stand tall with the dumbbells at your sides, palms facing in.
- Keep the elbows pinned at your sides.
- Curl up with the thumbs pointing up, either straight up or across the body.
- Lower slowly to straight arms.
Common mistakes
- Swinging the body.
- Elbows drifting forward.
- Short reps.
Breathing and tempo
Breathe out as you lift and in as you lower. Lift in about 1-2 seconds, pause briefly where the muscle is shortest, and lower in 2-3 seconds.
Make it harder or easier
Harder: Heavier dumbbells.
Easier: One arm at a time with a lighter dumbbell.
Sets and reps
Beginners: 2-3 sets of 10-15 reps, stopping 2-3 reps short of failure.
Building muscle: 3-4 sets of 10-20 reps, stopping 0-2 reps short of failure.
Safety
- Keep the wrists straight throughout.
Swaps
Full gym: Barbell curl, Incline dumbbell curl, Preacher curl
Dumbbells and a bench: Incline dumbbell curl