BeginnerPullIsolation
Muscles Worked
Primary
Biceps
Quick Cues
Equipment Needed
Dumbbells
- Stand with a dumbbell in each hand, arms at your sides, palms facing forward.
- Keep your elbows pinned to your sides.
- Curl both dumbbells up toward your shoulders.
- Squeeze your biceps at the top.
- Lower back down under control.
- Avoid swinging the weights.
- Repeat for the desired number of repetitions.
Common Mistakes
Swinging the dumbbells up
Not supinating the wrist fully
Cutting the range of motion short
Pro Tips
Alternate arms or curl both at the same time for variety
Supinate your wrist as you curl to maximize bicep peak contraction
Avoid swinging; keep your torso stationary
Your Progress
Variations
Incline Dumbbell Curls
Concentration Curls
Hammer Curls