Dumbbell Curl

Target Muscles
Biceps brachii, Brachialis.
Also used Brachioradialis.


Starting Position
Stand with your feet hip-width apart or sit on the end of a bench.
Hold a pair of dumbbells, palms facing in towards your body.
Your arms should be fully extended.
The Movement
Curl one dumbbell up at a time in a smooth arc towards your shoulders, rotating your forearm so that your palm faces your shoulder at the top of the movement.
Hold for a count of two; then slowly lower the dumbbell back to the starting position.
Repeat with the other arm and continue alternating arms.
Tips
Curl the dumbbells up slowly - do not swing them up.
Keep your upper arms fixed by the sides of your body.
Keep your body absolutely still- make sure you do not sway backwards.
Make sure you fully straighten your arms when you lower the dumbbells; do not shorten the downwards phase.
Other exercises for your arm Workouts.
Barbell Curl.

Preacher Curl.

Incline Dumbbell Curl.

Concentration Curl.

Triceps Push-down.

Bench Dip.

Lying Triceps Extention.

Triceps Kickback.