Elbow Flexion · Dumbbells
Dumbbell Curl
Primary muscles: Biceps
Exercise data by RepDB (repdb.co)
Setup
- Stand tall with dumbbells at your sides.
- Keep elbows near the ribs and shoulders relaxed.
- Brace lightly.
How To Perform It
- Curl the dumbbells upward without driving the elbows forward.
- Squeeze briefly near the top.
- Lower fully under control.
Key ASF Cue
“Keep the upper arm quiet - curl, do not swing.”
Common Mistakes
- Using hip momentum.
- Elbows travelling far forward.
- Dropping the weight on the lowering phase.
Alternatives / Substitutions
Safety Note
Use a load that keeps wrists comfortable and movement controlled.