Perfect Form Dumbbell Bicep Curls

Even if you don't want "guns" - definition of the bicep is key for an overall beautiful arm. But form is key for insuring the results you want, and to keep you injury free. You can perform a 'perfect form' dumbbell bicep curl in 3 easy steps:

1. Stand tall, with feet planted about 6” apart and body weight in heels
   
2. Holding two dumbbells with palms facing up, lock elbows to sides in a 90 degree angle, keep elbows tight to sides throughout the exercise


3. Contract (squeeze) the bicep to raise dumbbell is in line with the shoulder, release the sqeeze and let the dumbbell decline to starting position.

The key in this movement is to allow the muscle contraction to raise the dumbbell, rather than ‘lifting’ the dumbbell. You can practice this best by trying it without a dumbbell, squeezing the bicep muscle so that your forearms nearly ‘float’ to rise.