鍛錬How to do Dumbbell curl
Dumbbell curl works the Biceps with dumbbells. Key cue: “Elbows pinned to your sides, palms up as you lift”
Steps
- Stand holding a dumbbell in each hand, palms facing forward
- Without moving your elbows, curl the dumbbells toward your shoulders
- Lower slowly
How many: 10–15 reps
Muscles worked
Biceps
Common mistakes
- Leaning back to swing the weight up
- Elbows drifting forward
Easier or harder
| Easier | Alternate one arm at a time |
|---|---|
| Harder | Take 3 sec to lower |
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Results are rough estimates from general formulas, not medical advice. If you have a medical condition, are pregnant or breastfeeding, or are under treatment, talk to your doctor before you start. Stop right away if anything hurts.