# Dumbbell Curl

The free-weight biceps curl — elbows pinned to the sides, curl both
dumbbells from a full hang to the shoulders.

- **Category:** Main circuit
- **Type:** Free-weight elbow flexion (dumbbells)
- **Targets:** Biceps, forearms
- **Prescription:** 3 × 10–12
- **Defaults:** 3 × 10 weighted

## Setup

Stand tall with a dumbbell in each hand at your sides, palms forward (or
turning as you curl), elbows lightly touching the ribs.

## Execution

1. Curl both weights up in an arc until the forearms reach the biceps.
2. Keep the elbows fixed in place at your sides.
3. Lower all the way to straight arms — the stretch counts.

## Cues

- Elbows are hinges, not swings — they never travel forward or back.
- Wrists stay neutral; no flicking at the top.
- Stand tall; the trunk does not rock.

## Common Mistakes

- Swinging the hips to start the rep.
- Half reps that skip the bottom stretch.
- Elbows drifting forward, turning it into a front raise.

## Progression

Add weight only while the torso stays statue-still; alternate arms or
curl seated to remove all momentum.