Dumbbell curl
Primary muscles: Biceps. Assisting muscles: Forearms.
How to do it
- Stand upright with a dumbbell in each hand, arms extended at your sides, palms facing your thighs.
- Keep your upper arm still and curl the right dumbbell, rotating your palm towards you, until the biceps is fully contracted, breathing out.
- Lower the dumbbell to the starting position under control, breathing in, rotating your palm back towards your thigh.
- Repeat the movement with the left arm – this is one complete rep.
- Alternate arms for the desired number of reps.
Key to the execution: Rotate your palm towards you as you lift the dumbbell and keep your elbow fixed.
Common mistakes
- You swing your shoulder or torso to help the lift.
- You don't fully rotate your palm towards you at the top of the movement.
- You let your elbow drift forward instead of keeping it fixed at your side.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Arms exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.