EXERCISE · DUMBBELL
Dumbbell Curl
Arms
You'll feel the real work in the last few degrees at the top, once your forearm is doing more than just lifting the weight — that's where you rotate your palm to fully face up and squeeze. Stand with a dumbbell in one hand, elbow pinned to your side for the whole rep, letting your wrist rotate freely as you curl, starting palm-in and finishing palm-up. Lower slowly and under control, rotating your palm back as you go, and stop just short of locking your elbow out straight at the bottom to keep tension on your bicep. Work one arm at a time so you can actually feel that rotation instead of rushing through both together.