Dumbbell Curl

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Dumbbell Curl

Instructions

Preparation

Position two dumbbells to sides, palms facing in, arms straight.

Execution

With elbows to sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder. Lower to original position and repeat with opposite arm. Continue to alternate between sides.

Comments

Biceps may be exercised alternating (as described), simultaneous, or in simultaneous-alternating fashion. When elbow is fully flexed, it can travel forward slightly, allowing forearms to be no more than vertical. This additional movement allows for relative release of tension in muscles between repetitions. Also see mechanical analysis of arm curl.

Classification

 Utility: Basic
 Mechanics: Isolated
 Force: Pull

Muscles

Target

Synergists

Stabilizers

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