Curl

Dumbbell Curl Exercise

Target Muscle: Biceps Brachii (Upper Arms)

Workout Mechanics: Isolated | Workout Force: Pull Exercise | Utility: Basic

Stablizer Muscle: Deltoid, Anterior, Trapezius, Upper, Trapezius, Middle, Levator Scapulae, Wrist Flexors

Synergists: Brachialis, Brachioradialis

Curl Instructions

Curl Technique

Position two dumbbells to sides, palms facing in, arms straight.

Curl Form

With elbows to the sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder. Lower to original position and repeat with opposite arm. Continue to alternate between sides.

Biceps may be exercised alternating (as described), simultaneous, or in a simultaneous-alternating fashion. When elbow is fully flexed, elbow should only travel forward slightly allowing forearm to be no more than vertical to allow for a relative release of tension in muscles between repetitions. Also see mechanical analysis of arm curl.

Related Dumbbell Exercises
1. Incline Curl