FRONT

Dumbbell Curl

Pull Day

BeginnerDumbbells

Target Muscles

Biceps

How to do it

  1. 1Stand holding dumbbells at your sides with palms facing forward.
  2. 2Curl the dumbbells up toward your shoulders.
  3. 3Squeeze at the top, then lower with control.

Tips

  • *Can alternate arms or curl both simultaneously.
  • *Supinate (rotate palms up) as you curl for extra bicep activation.
  • *Keep your elbows stationary — don't let them drift forward.