DisclosureAI-generated illustration: the face is based on the site owner's own photos; the body, equipment and background are generated and do not represent his real physique or training records. Tool: built-in image_gen.
Frames were checked by a professional reviewer for movement; follow the written steps and qualified coaching. The image does not depict a real physique or training record.
Steps
- 01
Stand with a dumbbell in each hand, arms hanging at your sides, palms facing forward.
- 02
Keep the upper arms fixed at your sides and curl the dumbbells up to the front of the shoulders.
- 03
Pause briefly at the top, then lower under control until the arms are straight.
- 04
Both arms together or alternating is fine; log the reps as prescribed.
Common mistakes
- Leaning back and swinging the weight for momentum.
- Letting the elbows drift forward, turning the curl into a front raise.
- Lowering too fast, with no controlled eccentric.
Before logging, know the load basis
This exercise is logged as:
Dumbbell movements distinguish per-dumbbell from pair-total entry; these are separate exercise versions, logged separately.
The log page labels the basis next to the input. Different bases are never compared directly or merged into one personal best.
Substitutions
Reviewed and published general substitutions. Use one of these when the station is taken, the equipment is missing, or the movement does not feel right.
- This exercise can replaceBarbell Curl
Equipment needed: Dumbbell
When it applies: Use when there is no barbell, or a straight bar bothers the wrists. Dumbbells let the wrists rotate freely and are logged per hand. (AI-assisted translation, pending review)
Different load basis — re-confirm the weight instead of converting it.
- This exercise can replaceDumbbell Hammer Curl
Equipment needed: Dumbbell
When it applies: Switch to a palms-up grip; the other points are the same. (AI-assisted translation, pending review)
- Instead of this exercise, doDumbbell Hammer Curl
Equipment needed: Dumbbell
When it applies: Use a neutral grip when the forearms or wrists feel uncomfortable. (AI-assisted translation, pending review)
Each substitution is signed off by a reviewer. Program-specific substitutions are offered in the training page instead.
Review statement: steps and common mistakes are written by editors and signed off by a reviewer before publishing. Content marked 'Dev test data' only validates the system and is not training guidance.
Training content is not medical advice. Stop if you feel unwell.