How to do it
Squeeze your bicep hard for one second at the top of each rep.
- 1
Stand up straight with a dumbbell in one hand, palm facing forward.
- 2
Place the opposite hand on your thigh or hip for stability.
- 3
Curl the weight towards your shoulder, contracting your bicep.
- 4
Slowly lower the dumbbell back to the starting position.
- 5
Repeat for the desired number of repetitions before switching arms.
Expert tip
Make sure to keep your upper arm stationary and only move your forearm during the curl to maximize bicep engagement.
Common mistakes
- ✕Leaning back to swing the weight upward
- ✕Letting the wrist collapse backward
- ✕Stopping short of full elbow extension