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 feet hip-width, knees soft; hold a dumbbell in each hand at the sides with the palms facing each other (thumbs forward, as if holding a hammer), wrists neutral.
- 02
Shoulders back and down, upper arms pinned to the sides of the torso, elbows fixed at the sides.
- 03
Exhale and bend both elbows together to curl the dumbbells up to the front of the shoulders, palms facing each other throughout with no rotation; the elbows do not move forward.
- 04
Pause 1 second at the top to squeeze the biceps, then inhale and lower under control to straight arms (a slight bend, not locked).
- 05
It can also be done alternating arms; control the lowering every rep, never let the dumbbells drop.
Common mistakes
- Leaning back and swinging the dumbbells up with the lower back and shoulders.
- Elbows drifting forward and the upper arms rising, turning it into a front raise.
- Wrists curling.
- Dropping the weight too fast and cutting the range short.
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.
- Instead of this exercise, doDumbbell Curl
Equipment needed: Dumbbell
When it applies: Switch to a palms-up grip; the other points are the same. (AI-assisted translation, pending review)
- This exercise can replaceDumbbell 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.