Standing dumbbell curl

Standing dumbbell curl: top and bottom position of the repetition, 3D model
Top and bottom of the repetition
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Technique

  1. Feet hip-width, trunk upright, shoulders down, elbows at the sides.

  2. Up 1.5 s: the dumbbell swings in an arc around the elbow, the palm turns up, the elbow usually stays within ~15° forward.

  3. Down slowly 2.5 s, no hard lock at the bottom.

  4. No swinging of the trunk and no jerk; choose a weight that lets you avoid cheating.

Common mistakes

  • Swinging the body — pin the elbows to your sides and use lighter dumbbells.
  • Elbows drifting forward — keep them by your sides; only the forearm moves.
  • Jerking up and dropping down — lift in 1.5 s, lower in 2–3 s.
  • Shoulders shrugging toward the ears — keep them down and the neck relaxed.

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