START
Dumbbell Bicep Curl
Upper A · SUN
3
sets
10–12
reps
60s
rest
BicepsForearms
Log sets
0 / 3 sets
How to do it
1
Stand with dumbbells at sides, palms forward
2
Curl one arm up, elbow pinned to your side
3
Squeeze at the top, full contraction
4
Lower slowly all the way down — feel the stretch
Quick cues
📐
Form
No swinging — if swinging, too heavy
💪
Feel
Full stretch at the bottom of every rep
🎯
Key
Alternate arms for focus
⚠️
Avoid
No shoulder roll forward