Dumbbell Curl
Perform dumbbell curls from a standing position. Flex and extend the elbows under control. Targets biceps and forearms; unilateral loading helps correct side-to-side imbalances and build arm size.
Basic Info
- Primary Muscle Group
- Arms
- Detailed Muscles
- Biceps / Brachialis / Triceps / Forearms
- Equipment
- Dumbbell
- Also Known As
- db curl / オルタネイトカール
How to Perform
- Keep elbow position stable.
- Lift by flexing at the elbow.
- Lower slowly while maintaining tension.
Form Tips
- Do not swing elbows
- Avoid overextending wrists
Pro Tips
- Keeping elbows fixed helps target the working muscle.
- Control the lowering phase instead of rushing reps.
Rep Guide
General guidelines. Adjust based on your goal, experience, and condition.
- Strength: 1-5 reps
- Hypertrophy: 6-12 reps
- Endurance: 13-20 reps
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