Dumbbell Curls

Dumbbell Curls Instruction

• Feet positioned in an athletic stance slightly outside shoulder-width.
• Your knees are slightly bent and toes pointed straight ahead.
• The core is braced and engaged. Shoulders are pinned back with your chest up.
• With a dumbbell in each hand, stand up straight with your elbows close to your sides.
• Maintaining fixed upper arms, begin to curl the weights up while rotating the palms so they are facing you at the top of the lift.
• The biceps and forearms are controlling the movement.
• AVOID shrugging your shoulders.
• After a brief pause, lower to the starting position.
• The eccentric portion is just as important as the concentric with arm development.
• Don't "drop" the weight from the top.

*Tips*

• Refrain from “swinging” the weight or leaning backwards.
• The muscle used first will be used the most. Initiate the movement with your bicep and forearm, not your lower half or shoulder.