Upper body
Dumbbell biceps curl
Suggested start: 2–3 sets · 8–12 reps · rest 2 min between sets
Mid-curl positionDumbbells
Curl both weights with your upper arms close to your sides. Keep the lift smooth and give the lowering phase the same attention.
How to do it
Find your stance
Stand with feet hip-width apart and a dumbbell in each hand. Face palms forward with arms by your sides.
Keep elbows close
Brace your middle and keep your shoulders relaxed, wrists straight and upper arms still.
Curl together
Bend both elbows to bring the weights toward your shoulders without moving your elbows forward.
Control the return
Slowly extend your elbows until the weights are back beside you. Keep your torso upright throughout.
Find your form
Keep in mind
- Move at the elbows while upper arms stay quiet.
- Choose weights you can lower smoothly.
Watch out for
- Leaning backward or swinging your hips.
- Letting wrists fold or elbows drift forward.