Tenglow
Upper body
How to do the dumbbell biceps curl
The dumbbell biceps curl has you bend your elbows to lift weights toward your shoulders, mainly working the biceps at the front of the upper arm.
How do you do it?
- Stand tall holding a dumbbell in each hand, arms by your sides and palms forward.
- Keep your elbows tucked beside your ribs.
- Curl the weights up toward your shoulders.
- Pause briefly at the top.
- Lower slowly until your arms are nearly straight.
Breathing: Breathe out as you curl up, and breathe in as you lower.
What are the common mistakes?
- Swinging your torso to lift the weights. Slow down and lighten the load so only your arms move.
- Letting the elbows drift forward. Keep them pinned by your sides.
How can I make it easier or harder?
Easier
Lighter weight
Harder
Slow lowering, heavier weight
How does it work in Tenglow?
You need dumbbells for this main-block move, and you can log the weight you used. The timer runs 30 to 45 seconds of work and 10 to 30 seconds of rest, with an easier and a harder option shown.
Stop if you feel pain in your elbow or wrist, and choose a lighter weight when your form slips. This is general fitness information, not medical advice.
Questions about the dumbbell biceps curl
Should I curl both arms together or one at a time?
Either works. Curling both arms together is quicker and keeps the timing simple. Alternating arms lets you focus on each side and rest the other. Keep your elbows by your sides either way. Pick whichever suits your space and focus, and keep your elbows steady so the biceps do the lifting.
How slow should I lower the weight?
Take about two to three seconds on the way down. A controlled lowering keeps the biceps working and stops the weight from dropping. If you cannot control it, use a lighter dumbbell. Slowing the lowering keeps your biceps working longer, and you can log your weight in the app to track it.
Related exercises
Photos: Free Exercise DB, public domain (The Unlicense).