Dumbbell curls

Purpose

• bicep isolation with excellent stretch in the bottom position
• allows wrist rotation for optimal joint positioning
• high tension in lengthened position when using elbow support

Execution

Stand with dumbbells in hand at your sides, palms facing your body. Position your elbows close to your torso.

• supinate your wrists (rotate palms forward) as you curl the weights up
• control the weight on the way down, allowing a full stretch at the bottom
• pause briefly in the stretched position before initiating the next rep
• let your elbows drift slightly forward as the weight gets heavier
• maintain tension throughout the movement, especially in the stretched position

When the weight gets heavy, use body momentum to cheat the dumbbells up. Focus on controlling the negative portion of the rep. For maximum stretch, use an elbow supporter and tilt your arms toward the sky, or perform on an incline bench.