DUMBBELL PARTIAL CURL

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

Joint Actions :
Elbow Flexion, Wrist Supination, Wrist Pronation

Instructions :

1. Stand with feet shoulder width apart and the knees slightly flexed (bent).
2. Grasp the dumbbells with a neutral (overhand) 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.
5. Exhale throughout the upward movement phase keeping the elbows in the side of the body.
6. Continue to lift the weight until the upper arm to lower arm angle is 90 degrees.
7. From the supinated position, rotate the wrists to a pronated position, and then back to a neutral position.
8. Lower the weight slowly by extending (straightening).
9. Inhale throughout the downward movement phase.
10. Repeat the movement for desired number of repetitions.

Variations :

1. Perform the exercise alternating arms.
2. 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. Lowering the weight too quickly.

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