Setup & Positioning
Dumbbell Curl:
"Stand tall with a dumbbell in each hand, arms fully extended, palms facing forward or slightly in. Keep elbows close to your torso, core engaged, and shoulders relaxed."
Barbell Curl:
"Stand with your feet shoulder-width apart, grip the bar with palms facing forward, hands about shoulder-width apart. Elbows close to your sides, core braced."
Cable Curl:
"Attach a straight bar or EZ bar to a low pulley. Stand tall with the bar in hand, elbows tucked, and tension on the cable before starting."
Key point: “Your elbows stay in place—your forearms move, your shoulders don’t.”
Execution
- Curl the weight toward your shoulders by contracting your biceps, keeping wrists neutral.
- Squeeze at the top without letting your elbows drift forward.
- Slowly lower the weight back to full extension under control.
Where You Should Feel It
- Biceps working through the full range
- Forearms lightly engaged for grip
- Shoulders stable but not actively lifting
Where You Shouldn’t Feel It
- Lower back from leaning or swinging
- Shoulders from compensating
- Wrist pain from bending excessively
Breathing
"Exhale as you curl the weight up, inhale as you lower it down."
Common Mistakes to Avoid
- Swinging the weight – Use muscle, not momentum.
- Letting elbows drift forward – Keeps tension off the biceps.
- Partial range of motion – Extend fully at the bottom, squeeze fully at the top.
- Rushing the lowering phase – Control it to maximize results.
