SET-UP

1. Grasp a pair of dumbbells of the appropriate weight for your current training level.
2. Stand up straight with your feet shoulder-width apart bracing your core, keeping your chest up and chin up.
3. Hold the dumbbells by your sides using a neutral grip (facing inwards) at arm’s length.

EXECUTION

1. Inhale
2. Keeping your elbows tucked into your sides, and without moving your upper arms, exhale as you curl the dumbbells bringing them as close to your shoulders as comfortably possible. 
3. Squeeze your biceps hard through the entire range of motion.
4. As the dumbbells past the mid-point of the lift rotate your wrists outward so that at the top of the lift your palms face you. 
5. Briefly pause at the top of the lift, holding the contracted position and squeezing your biceps.
6. Inhale as you reverse the movement pattern by slowly lowering the dumbbells back down to the start position keeping your elbows tucked into your sides and upper arms stationary until they are fully extended.
7. Repeat for the prescribed number of reps and sets.

1. Keep your elbows stationary and tucked into your sides at all times.
2. Use a slow tempo and control the weight through the entire range of motion.
3. Do not swing your body back as you curl the dumbbells - your body should remain fixed with movement focusing on moving your forearms only.
4. Squeeze your biceps at the top of the lift.
5. Lower the dumbbells all the way down until your arms are fully extended.
6. Keep tension in your biceps at all times, even at the bottom of the lift - avoid letting your arms ‘hang’ at the bottom of the lift.
7. You can also perform this exercise by alternating your arms instead of curling both at the same time.
8. At the top of the lift when your palms face your body, ensure that you outwardly rotate your wrists sufficiently for your small fingers to be higher than your thumb to ensure maximum contraction.

• Cross-Body Dumbbell Hammer Curl
• Cable Biceps Curl
• Standing Barbell Biceps Curl
• Seated Dumbbell Biceps Curl