EXERCISE PDF
Dumbbell Curl
A basic curl for the front of the upper arms. Each arm controls its own dumbbell while the torso stays steady.
English PDF guide
Review the movement and cautions alongside the original exercise PDF.
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Review the movement
Muscles used
Main muscles
- Biceps brachii
Assisting & stabilizing muscles
- Brachialis and brachioradialis (assist elbow flexion)
- Forearms (support grip and wrists); trunk muscles (stabilize posture)
How to perform
- Stand about hip-width with soft knees. Hold the dumbbells beside you, palms forward, thumbs wrapped around the handles.
- Exhale and curl toward your shoulders, keeping upper arms near your torso and reasonably steady.
- Inhale and lower slowly through a comfortable range without forcing the elbows backward.
Cautions
- Avoid shrugging, body rocking or using your lower back for momentum; reduce the load if needed.
- Do not drop the weights. Stop for sharp joint pain.