How to do it
Squeeze your bicep hard at the top of each curl.
- 1
Stand with feet shoulder-width apart, holding a dumbbell in one hand with an underhand grip.
- 2
Slightly lean forward, keeping your back straight.
- 3
Curl the dumbbell towards your shoulder, keeping your upper arm stationary.
- 4
Slowly lower the dumbbell back to the starting position.
- 5
Repeat for the desired number of repetitions before switching arms.
Expert tip
Keep your elbow stationary and focus on isolating the bicep muscle during the curl. Avoid swinging the dumbbell or using momentum to lift the weight.
Common mistakes
- ✕Rounding the upper back during the lean
- ✕Bending the wrist backward at the top
- ✕Shifting the hips forward during the curl