An isolation exercise that targets the biceps through controlled curling movements with dumbbells, improving arm strength and muscle definition.
Stand with feet shoulder-width apart, holding dumbbells at your sides with palms facing forward. Curl the dumbbells upward by bending your elbows, keeping your upper arms stationary. Lower the dumbbells back to the starting position with control.
Begin standing with feet shoulder-width apart, dumbbells at your sides, palms facing forward, and core engaged.
Return to the starting position with arms fully extended, maintaining control throughout the movement.
Keep your upper arms stationary, curl the weight, control the movement, engage your core
Swinging the weight, not maintaining form, rushing the movement, poor elbow position
Increase weight, add more repetitions, perform single-arm variations, or add pause at top.
Use lighter weights, perform with resistance bands, or reduce range of motion.
Stop if you experience pain in the elbows, wrists, or shoulders. Maintain proper form to avoid injury. Focus on controlled movement rather than heavy weight.