equipment

Dumbbell

sets

3

reps

10-12

rest

60 sec

1. Stand tall with a dumbbell in each hand at your sides.
2. Hold the dumbbells with palms facing each other.
3. Set your feet about hip width apart.
4. Tuck your elbows in close to your ribs.
5. Brace your midsection and keep your shoulders back.

1. Curl the dumbbells up while keeping your palms facing each other.
2. Keep your upper arms still throughout.
3. Continue until the dumbbells reach shoulder height.
4. Pause briefly at the top.
5. Lower under control until your arms are fully extended.

Exhale as you curl up, inhale as you lower.

• Keep the neutral grip the whole way — no rotation.
• Keep your elbows pinned at your sides.
• Keep your wrists firm and straight.
• Lower all the way down each repetition.
• Curl both arms together or alternate, but keep the tempo even.

• Rotating the wrists partway through the curl.
• Swinging the torso to lift the weight.
• Letting the elbows travel forward.
• Using momentum on the last few repetitions.
• Cutting the bottom of the range short.

From arms fully extended to dumbbells at shoulder height, keeping the palms facing each other throughout.