One move

Dumbbell Curls

Strength Upper body

How to read ahead. Do to go one move at a time.

Stand tall with a dumbbell in each hand, curl the weights up to your shoulders with control, then lower slowly.

Option. No dumbbells? Use filled water bottles, or do slow-motion air curls with fists clenched.

Show the steps

1
Stand tall with feet hip-width apart, dumbbells at your sides, palms facing forward.
2
Keep your elbows close to your body and shoulders relaxed.
3
Curl the weights up toward your shoulders by bending your elbows.
4
Squeeze your biceps at the top for one second.
5
Slowly lower the weights back to the starting position with control.
6
Avoid swinging or using momentum — keep it smooth.