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Dumbbell Hammer Curl
Novice
1
Hold the dumbbells with a neutral grip (thumbs facing the ceiling).
2
Slowly lift the dumbbell up to chest height
3
Return to starting position and repeat.
Dumbbell Preacher Curl
Novice
1
Sit at preacher bench, hold dumbbells in each hand with arm extended, palm facing up.
2
Curl dumbbells towards shoulder, keeping upper arm stationary and elbows in.
3
Lower dumbbell slowly back to start.
Dumbbell Drag Curl
Beginner
1
Hold dumbbells at sides with palms forward and elbows tight to body.
2
Curl dumbbells by dragging them along torso, moving elbows behind you.
3
Squeeze biceps at top, then lower slowly to start position.
Dumbbell Standing Single Arm Curl
Novice
1
Stand tall holding one dumbbell at your side, palm facing forward.
2
Curl dumbbell toward shoulder, keeping elbow close to your torso.
3
Squeeze bicep, then lower slowly to starting position.
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