Curling a dumbbell in each hand from the thighs to the shoulders, turning the palms up. A versatile staple for biceps size and strength.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Stand tall with a dumbbell in each hand, arms extended at your sides, palms facing forward or in.
Keep the elbows close to your sides.
Curl the dumbbells up, rotating the palms to face up if starting neutral.
Squeeze the biceps at the top.
Lower slowly to full extension. Curl both arms together or alternate.
Breathing: Exhale as you curl, inhale as you lower.
Pinkies turn up
Elbows still
Slow on the way down
Swinging the body
Elbows drifting forward or back
Not fully extending the arms
Choose a weight you can lower under control without jerking.