Arms
Dumbbell Curl
What it works
Mainly: Biceps. Also: Forearms.
Setup
Dumbbells at your sides, palms forward or rotating as you go.
How it goes
Curl one or both arms, keeping the elbow pinned at your side, and lower slowly.
Two things people get wrong
- Leaning back at the top.
- Letting the elbows travel forward, which brings the front delt in.
If the kit’s busy
Cable curl.
In these programmes
These are setup and execution cues, not coaching. If something hurts, stop — and if you're training around an injury or a health condition, get a professional's eyes on it first.