Setup & Positioning
"Stand tall with a dumbbell in each hand, arms fully extended, and palms facing each other in a neutral grip. Keep your elbows close to your torso, shoulders relaxed, and core engaged."
Key point: “The grip never rotates—your palms stay facing each other from start to finish.”
Execution
- Curl the dumbbells upward while keeping your elbows in place.
- Stop when the dumbbells reach shoulder height or just before your elbows start drifting forward.
- Squeeze at the top, then slowly lower back to the starting position under control.
Where You Should Feel It
- Biceps and brachialis
- Forearms and grip muscles
- Minimal shoulder movement—just elbow flexion
Where You Shouldn’t Feel It
- Lower back strain from leaning
- Wrist discomfort from twisting or bending
- Shoulder fatigue from lifting elbows forward
Breathing
"Exhale as you curl up, inhale as you lower down."
Common Mistakes to Avoid
- Swinging the weights – Keep the movement strict.
- Letting elbows flare or move forward – Locks tension on the biceps and brachialis.
- Rotating the grip – This turns it into a regular curl.
- Dropping the weight quickly – Control the eccentric for more growth.
