Biceps · Beginner

Dumbbell Biceps Curl

Biceps · also Forearms

Equipment: Dumbbell

How to do it

• Stand tall, dumbbells at your sides, palms facing forward
• Brace your core, shoulders down and back
• Pin your elbows to your sides; only the forearms move
• Curl up toward your shoulders and squeeze
• Lower slowly to full extension without rocking

Common mistake

✕ SWINGING THE BODY → ✓ KEEP THE BODY STILL

Starting point: 3 sets × 10–12 reps, 60s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: health.harvard.edu, nasm.org, acefitness.org.