Dumbbell Curl

Stand tall holding a dumbbell in each hand. Brace your core and keep your elbows beside your torso.

Keep your elbows fixed and curl with your biceps. Stay braced so your upper body does not lean back.

Lower the dumbbells slowly. Even with your arms extended, keep some biceps tension for the next rep.

Think of lifting with your biceps. If your wrists or shoulders take over, lower the weight and keep your elbows closer to your torso.

Moving faster invites lower-back momentum and shoulder involvement. Prioritize fixed elbows and a slow descent over heavier weight.

Exhale as you lift and inhale as you lower. Steady breathing keeps your rep speed consistent.

Both dumbbells should rise at the same height and speed. If one leads, lower the weight and match both sides.