Tsunami Barbell
    Dumbbell Bicep Curl
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    Biceps

    DUMBBELL BICEP CURL

    Classic biceps isolation for arm size and elbow flexion strength.

    KEY TARGETS
    • Primary MuscleBiceps
    • EquipmentDumbbell
    AVOID MISTAKES
    • • Rapid descent without control
    • • Improper bracing / lost tension
    • • Inconsistent range of motion

    Setup

    Stand tall, elbows by sides, neutral grip to start.

    Execution

    Curl to shoulder without swinging, pause, then lower under control.

    Exercise technique image

    Key Cues

    • Elbows stay fixed

    • Squeeze at top

    • Slow eccentric

    • No hip swing

    • Full range of motion

    Common Mistakes

    • Swinging the weight

    • Elbows drifting forward

    • Half reps

    • Shrugging shoulders

    • Going too heavy

    Programming

    3-4 sets of 8-15 reps. Pair with a second biceps movement.

    READY TO LIFT?

    Add the Dumbbell Bicep Curl to your next training cycle. The next week can change from what you logged.

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