Arms
Dumbbell Curl
Dumbbell curl
Video
Execution (step by step)
1
Stand or sit, a dumbbell in each hand.
2
Elbows tight against your body.
3
Curl alternately or simultaneously upward.
4
Rotate your wrist outward when going up (supination).
5
Squeeze the biceps together at the top, lower slowly.
Muscles
Primary
biceps
Supporting
forearms
Programming
| Strength | 3-4 sets x 8-10 reps |
| Hypertrophy | 3-4 sets x 10-15 reps |
| Endurance | 2-3 sets x 15-20 reps |
Alternatives
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