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// NOBILITY COACHING

EXERCISE EXECUTION

Category: Pull

// EXERCISE EXECUTION

DB BICEP CURLS

// COACHING AUDIO

00:00 / 01:17

The dumbbell bicep curl is an isolation exercise that primarily targets the biceps brachii. It involves flexion at the elbow, with the dumbbell acting as a free weight, allowing for a natural range of motion and unilateral training.

// EXERCISE BREAKDOWN 

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The Setup

Execution

    Long spine & abs tight

    Whole Hand Pressure

    Slight focus on the outside of the hand​

    Start with arms straight

    Create stability through the tors

    Shoulder blades slightly down into front pocket

    Create distance from shoulders and ears

    Don’t aggressively pull the shoulders back and down

    Keep upper arms relatively still and by your sides
[ (1).png

Phase One

Execution

    Bend through the elbow

    We're not moving the shoulder

    Don’t shrug or round the shoulders forwards

    Curl the weight up towards you

    Think about reaching the elbows down towards the floor as you curl

    Keep upper arms relatively still
[ (2).png

Phase Two

Execution

    Control the weight back down

    Keep upper arms relatively still

    Can think about pushing elbows forward a little​

    Maintain shoulder blade positioning and stability

    Don’t allow shoulders to round forwards

    Keep reaching elbows towards the floor

    Return to a straight arm position

// COMMON MISTAKES

Only Going Halfway Down

Swinging The Weight

Shoulders Moving

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