DUMBBELL CURLS

Muscles Trained :
Biceps, Brachialis, Brachioradialis, and Anterior Deltoid

Joint Actions :
Elbow Flexion

Instructions :

1. Stand with feet shoulder width apart and the knees slightly flexed (bent).
2. Grasp the dumbbells with a supinated (underhand) grip while placing the palms in a neutral (facing inward) position.
3. Hang arms by the side of the body with elbows extended (straightened).
4. To begin the movement, simultaneously curl the weight by flexing the elbow and rotating the palms to the supinated (underhand) position from the neutral (facing inward) position – facing your shoulder.
5. Exhale throughout the upward movement phase keeping the elbows in the side of the body.
6. Continue to lift the weight until the elbow can no longer flex (bend).
7. Lower the weight slowly by extending (straightening) the elbow and rotating the forearms back to neutral position.
8. Inhale throughout the downward movement phase.
9. Repeat the movement for desired number of repetitions.

Variations :

1. Perform the exercise alternating arms.
2. Start and finish the exercise with the palms in the supinated (underhand) position.
3. Perform exercise sitting on a bench.

Common Mistakes :

1. Leaning backward during the upward movement phase to increase leverage instead of letting the biceps do all the work.
2. Extending the shoulder to help the biceps lift the weight.
3. Lowering the weight too quickly.

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