How to do it
Pin your shoulder blades down and back throughout the entire curling motion.
- 1
Stand with feet shoulder-width apart, holding dumbbells at your sides with palms facing forward.
- 2
Curl the weights up towards your shoulders without moving your upper arms.
- 3
At the top of the curl, rotate your wrists so your palms face down.
- 4
Lower the dumbbells back to the starting position with palms facing down.
- 5
Rotate your wrists back to the starting position and repeat for the desired number of repetitions.
Expert tip
Control the rotation of the wrists to engage both the biceps and the forearms effectively.
Common mistakes
- ✕Elbows drifting forward during the curl
- ✕Swinging the dumbbells up using momentum
- ✕Lowering the weights too fast on descent