rzen
5bbe3f6ff0
Squat/lunge: Barbell Squat, Goblet Squat, Bodyweight Squat, Lunge. Bench station: Bench Press, Incline Bench Press, Dumbbell Bench Press, Dumbbell Fly (the fly authors the face-on camera for its frontal arc). Dumbbell rack: Dumbbell Row, Dumbbell Shoulder Press, Dumbbell Curl, Lateral Raise - first uses of the dumbbell prop. Bodyweight: Push-Up, Pull-Up, Crunch, Dip. Claude-Session: https://claude.ai/code/session_01HJDQQDA9QdP8zByg43H5v3
38 lines
1.0 KiB
Markdown
38 lines
1.0 KiB
Markdown
# Dumbbell Curl
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The free-weight biceps curl — elbows pinned to the sides, curl both
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dumbbells from a full hang to the shoulders.
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- **Category:** Main circuit
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- **Type:** Free-weight elbow flexion (dumbbells)
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- **Targets:** Biceps, forearms
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- **Prescription:** 3 × 10–12
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## Setup
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Stand tall with a dumbbell in each hand at your sides, palms forward (or
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turning as you curl), elbows lightly touching the ribs.
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## Execution
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1. Curl both weights up in an arc until the forearms reach the biceps.
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2. Keep the elbows fixed in place at your sides.
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3. Lower all the way to straight arms — the stretch counts.
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## Cues
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- Elbows are hinges, not swings — they never travel forward or back.
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- Wrists stay neutral; no flicking at the top.
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- Stand tall; the trunk does not rock.
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## Common Mistakes
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- Swinging the hips to start the rep.
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- Half reps that skip the bottom stretch.
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- Elbows drifting forward, turning it into a front raise.
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## Progression
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Add weight only while the torso stays statue-still; alternate arms or
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curl seated to remove all momentum.
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