Dumbbell curl

This exercise is performed in the same manner as the single-leg dumbbell curl. Instruct your clients to avoid using momentum to curl the weight upwards. [ID: db_curl]

Instructions

First time: Do 10 reps, at a light weight

Steps for dumbbell curls:

Start position: Stand with your feet about shoulder-width apart, hold dumbbells in each hand with your palms out and arms extended down by your side
Contract your biceps to raise the weights to your shoulder, keep your elbows in/close to your body
Return weights down to start positions and repeat

Details

Progressions: Add weight, add sets/reps

There are many variations on the bicep curl exercise.

You can do your DB curls sitting down if you like
Use one dumbbell, focusing on one arm at a time
Use a barbell instead of dumbbells
Stand on one leg while performing your curls
Hammer curl - palms facing toward your body rather than facing out
Reverse curl - palms facing down

Little help

Video: demo of dumbbell curls by LiveStrong, www.youtube.com/watch?v=av7-8igSXTs

Article: There are 10 different curl variations shown here, "Build Your Biceps With a Curls Workout" by VeryWellFit, www.verywellfit.com/strength-exercises-for-the-biceps-1231100

Video: demo of seated dumbbell curls, www.youtube.com/watch?v=uj001FhllVU

Image source: NASM, nasm.org