MyLiftsMove the forearm without swinging the body
Stand with the weights beside you and establish a secure grip. Keep the torso steady as you bend the elbow. The return belongs to the repetition too; avoid dropping the weight simply because the lifting phase is complete.
- Pick a manageable matching pair and stand in a stable position.
- Hold the weights with palms facing forwards or turn smoothly into the chosen palms-up grip.
- Brace the trunk and keep the upper arms near your sides.
- Bend the elbows to bring the weights upwards without arching back or swinging the hips.
- Lower to the starting position under control, then repeat using the same arm sequence.
Choose the version before counting
Fitness Institute demonstrates an alternating dumbbell curl with a controlled lowering phase. If you alternate, decide whether your target refers to repetitions per arm. For example, ten on the left and ten on the right is twenty individual lifts but ten repetitions per side.
For a simultaneous curl, both arms move during one repetition. Do not merge the two counting methods halfway through the set. If one side completes fewer repetitions, record the difference in a note rather than inventing a symmetrical result.
Make the weight convention explicit
Record the mass of each dumbbell and label it per hand. “Two 6 kg dumbbells, alternating, 10 each arm” is clearer than “12 kg × 20”, which could be read as a different load or exercise. Keep that note attached to the exercise for your next session.
If you change to a hammer grip with palms facing the body, use a hammer-curl entry or a clear variation note. A grip change may be intentional, but it should not quietly become a personal record for the palms-up version.
When the next dumbbell jump feels too large, keep the weight you can control and work within your chosen repetition range. Watch the final repetitions for an increasing backward lean or shoulder movement. Record the completed controlled set, including any reduction in load, so the history helps you choose a sensible next attempt.
Common mistakes to avoid
- Arching backwards or swinging the hips to start the curl.
- Counting alternating lifts as repetitions per arm without checking the total.
- Switching to hammer curls during the set without recording the variation.
References and exercise instructions
Independent guidance from MyLifts. Equipment brands belong to their owners; no affiliation or endorsement is implied. Follow the instructions on your exact equipment and ask gym staff to demonstrate unfamiliar adjustments.
