An isolation exercise that targets the biceps brachii through controlled elbow flexion, helping to build arm strength and muscle definition.
Stand with feet shoulder-width apart, holding dumbbells at your sides with palms facing forward. Curl the dumbbells up toward your shoulders while keeping your elbows close to your body, then lower them back to the starting position with controlled movement.
Stand with feet shoulder-width apart, holding dumbbells at your sides with arms fully extended and palms facing forward.
Return to the starting position with dumbbells at your sides, arms fully extended, and palms facing forward.
Keep your elbows close to your body, curl the weights up, control the descent, maintain upright posture, avoid swinging
Using momentum, swinging the weights, moving elbows away from body, arching back, using too much weight
Increase weight gradually, add pause at top, perform single-arm variations, incorporate tempo changes, try different grip positions.
Use lighter weights, perform seated variation, use resistance bands, focus on form over weight, reduce range of motion.
Maintain proper form to avoid elbow strain. Stop if you experience elbow or wrist pain. Use appropriate weight that allows for controlled movement. Avoid excessive arching of the back during the movement.