LIFT: DUMBBELL CURLS

FOCUS / PURPOSE: BICEPS

EQUIPMENT: DUMBBELLS

TECHNIQUE
1. Begin an upright position with dumbbells in hand.
2. The palms of your hand should face your body.
3. Pull the dumbbell slowly to the shoulders by bending at the elbows.
4. Lower the bar in a controlled manner to the starting position.
5. Keep the elbows positioned at the sides throughout the movement.

COACHING POINTS
1. The athlete should not rock or sway his body to gain momentum to perform the lift.
2. The athlete should rotate the dumbbell when the elbow reaches a 90 degree angle.

DUMBBELL CURL WORKOUT

1. Base Phase – 3 x 2 x 10
3 = Sets
2 = Alternating Arms
10 = number of repetitions for each arm

Click here for video showing how to properly perform dumbbell curls.

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