Weight Training 101: Dumbbell Curls

Primary Muscle Group(s): Upper arms (biceps) and forearms.

Proper Position: Stand with your feet slightly wider than shoulder width apart. The knees should be slightly bent, not locked. The arms should be at your sides holding the dumbbells with a supinated grip (palms outward from body). This is the starting position. Note: The above photo shows an alternate grip with dumbbells parallel to the body. When movement starts, hands are turned to a supinated position.

Proper Technique: Contract the biceps, moving the forearm out and up through a natural range of motion with your forearm in a supine position. Isometrically contract (keep tension on) the muscle at the end of the concentric contraction and hold for a second. Return to the starting position with the elbows aligned under the shoulders and slightly bent.

Essential Tips: Avoid any twisting or rotating of the shoulders or elbows during execution. Do not allow your elbows to come forward in order to lift the weight. Remember to inhale on the downward phase of the movement (eccentric) and exhale on the upward phase (concentric).

Phil's Notes: It is important to control your tempo and keep tension on your biceps throughout the movement. I see many people hurrying through bicep curls. It's not a race! Slow it down and focus on squeezing the the life out of the bicep. Keep the same, controlled tempo on the down (eccentric) portion of the repetition. To minimize risk of neck and shoulder strain, do not look at your biceps as you curl. Face forward and use the mirror to watch your form. For better balance when standing, keep feet shoulder-width apart and bend knees slightly on the upward (concentric) movement. This minimizes lower back movement and arm swinging from the shoulders. I call this common form of cheating, "rocking the boat"! Also try alternating dumbbell curls. With either version, you can perform them standing as shown, or seated on a weight bench or exercise ball.

Exercise Description Source: Fitness: The Complete Guide by International Sports Sciences Association.