Wide Dumbbell Curl

Proper Positioning

1. Stand with feet about shoulder-width apart

2. Engage the core

3. Chest out, glutes out

4. Knees slightly bent but not locked

5. Elbows tucked firmly to the side pointing towards the torso

6. Hold onto the dumbbells at the side of the body

7. Grasp dumbbells with a supinated grip slightly angled away from the body

Proper Technique

1. Contract the biceps, slowly raising the dumbbells toward the shoulders

2. Focus on isolating the inside region of the biceps

3. Raise until elbows are passed 90 degrees

4. Hold at peak contraction

5. Slowly lower dumbbells to starting position

6. Inhale in the downward phase of the movement and exhale in the upward phase

Essential Tips

1. Do not swing the arms, using momentum from the hips

2. Focus on isolating the biceps, specifically the inside region

3. Use forearms as support

4. Execute with a full range of motion

5. Start the concentric phase of the movement before the triceps are activated

6. Do not hyperextend the elbows

7. Keep the body erect without any twisting or rotating of the shoulders or elbows during execution

8. Do not allow the elbows to come forward during the concentric phase

9. Use a lighter weight to avoid any likelihood of injury