When done properly, the dumbbell curl is one of the best bicep exercises for focusing on the bicep muscles. Unfortunately, the bicep curl is also one exercise that is often done incorrectly. This free online exercise video will show how to perform the curl with perfect form as well as how to avoid making the most common mistakes.

The Set-Up

• Stand with your feet shoulder width apart.
• Bend the knees slightly to protect the lower back.
• Keep your head up and your back straight.
• Let your arms hang straight down at your sides with your palms facing forward.
• Keep your elbows tight against your body.

Performing The Movement

• Raise the weight as far as possible without letting the elbows travel forward.
• Maintain a straight line from the wrist to the forearm.
• Pause briefly at the top of the movement, then slowly return the weights to the starting position.
• Be sure to lower the weights all the way down.
• Pause again at the bottom of the movement to prevent momentum from taking over.

Performance Tips

• Because the bicep muscles aren’t very big, it doesn’t take long for them to fatigue. Often people will try to squeeze out a few more reps by allowing the elbows to travel forward. Doing this though takes the focus off of the biceps and allow the shoulders to do some of the work. This will only diminish the results you get from the exercise.
• Also, when the arms get tired, it becomes tempting to swing the hips back and forth to help raise the weight. Not only will this do nothing to strengthen your arms, but it puts great pressure on the lower back.
• A great tip for maintaining good form is to perform the exercise up against a wall, making sure you keep your back and butt against the wall at all times.
• Maintain good form throughout the exercise by tightening your stomach, butt and thigh muscles.
• When you can no longer perform the exercise with good form, stop.

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