Shoulders & arms · Elbow flexion
Dumbbell curl
Check the setup, practice a controlled repetition, then use your program’s sets, reps and rest.
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- Equipment
- Dumbbells
- Muscles worked
- Biceps
- Movement
- Elbow flexion
How to perform
- Stand tall, palms forward or neutral.
- Keep upper arms near your sides as you bend elbows.
- Lower slowly without rocking your body.
Three cues to remember
- Keep upper arms near your sides.
- Keep wrists straight.
- Lower without rocking your trunk.
Common mistakes
- Swinging.
- Moving shoulders forward to lift.
- Bending wrists.
Slow the movement and reduce load or range if your position changes. Stop for pain rather than forcing the repetition.
Make it easier
Use lighter weights seated with support.
Progress when ready
Add controlled repetitions before load.
Practice with a light load. Diagrams show general positions, not an assessment of your form. Use the written setup and equipment instructions; get qualified coaching for unfamiliar lifts.
Find it in your program
Exercise guides explain the movement. Your training program sets the workload; an alternative replaces a movement rather than adding another one.
Instructional references
Original Physiforge instructions and diagrams use established movement principles. General references are not endorsements or individualized coaching.
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