Dumbbell Biceps Curl

1. Stand with a dumbbell in each hand, arms at your sides and palms facing forward.
2. Set your feet hip width apart, brace your core lightly, and tuck the elbows to your ribs.
3. Exhale and curl both dumbbells toward your shoulders, keeping the upper arms still.
4. Squeeze the biceps at the top when the dumbbells reach shoulder level.
5. Inhale and lower the weights under control until your arms hang fully straight.
6. Keep your wrists neutral to slightly extended rather than curled in.
7. Repeat for the set, either both arms together or alternating.

Common Mistakes

• Using momentum: bouncing at the bottom and swinging the dumbbells up trains everything except the biceps; control both directions of every rep.
• Shortening the negative: dropping the weights down quickly discards the eccentric phase, which drives much of the muscle growth.
• Elbows creeping upward: raising the elbows near the top brings the front delts in; the upper arm should stay vertical.
• Grip mismatch between arms: letting the weaker arm lag with sloppier form widens imbalances; match the tempo and range on both sides.