Dumbbell Curl

Author: Technical Panel

Date

22/03/2006

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147
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Grasp two moderately weighted dumbbells, set your feet about shoulder width apart, and stand erect with your arms hanging straight down at your sides, your palms facing toward your legs. Press your upper arms against the sides of your torso and keep them in this position throughout your set. 
MidPoint Photo

 

 

 

 

 Use biceps strength to simultaneously curl the dumbbells forward and upward in a semicircular arc to the shoulders. As the dumbbells reach the halfway point, rotate your wrists so your palms are facing upward during the second half of the movement. This wrist twist is called pronation and engages full contraction of the biceps muscles.
Concentric Photo

 

 

 

 

 Lower the dumbbells slowly back along the same arc to the start position.


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