Dumbbell Bicep Curl

What it is

This classic isolation movement effectively builds strength and definition in the biceps. You will also engage your forearms as you curl the weight.

Technique tips

• Keep your elbows fixed at your sides to isolate the biceps.
• Control the weight through both the lifting and lowering phases.
• Squeeze your biceps forcefully at the top of the movement.
• Exhale as you curl the dumbbells, inhale on the way down.
• Avoid using momentum; let your biceps do the work.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.