How To Dumbbell Curl Properly + Mistakes You MUST Avoid for Maximum Gains

You clicked this video because you want to learn how to do dumbbell curls for huge biceps, you're in the right place. I'm going to give you all my top tips to do curls like a pro. Let's jump right into it. So, first things first with the dumbbell curl, you always want to have a strong unit, whether you're standing or seating. It's really important your torso is fixed. We want to minimize swinging. Some will happen towards the end of the movement, but we do want to minimize it. If you're a super beginner, you can see what I'm doing here. I'd recommend doing them on a wall with a lighter weight cuz you'll actually be quite humbled when you take that momentum out of the movement. Your body's not dumb. It's going to try to cheat. So, we want to try to work against that by using an appropriate weight, squeezing our glutes, squeezing our abs, and maintaining control through the movement. But now that we have that down, I'm going to go ahead and grab my weight. Now, a big thing with this, you can start with both in front of you. You can do them unilaterally, meaning you do one hand at a time, or you can do them together. I recommend doing them together just for sake of speed, but it is very preferential and you can play around and see what feels best. I like to start neutral grip and when I begin my curl, I like to come up with my palm up. And a big cue here is to lead with your pinky, not your thumb. You'll notice if I lead with my thumb, it looks like this. I'm actually limiting how much engagement I can get. I'll put some B-roll on the screen here so you can see the difference. So instead, I'm coming up with that pinky rotating. And you can actually over rotate a little bit to get a little bit more out of the movement as you do this. So once again, we're going to come up with that pinky over rotate. Big squeeze coming down with control neutally. Alternatively, you can stay supenated the whole time, keeping it in front of you. There's quite a lot of play with curls. There isn't necessarily one right way to do it. So I would really recommend playing around and seeing what does feel best. Once again, we'll go neutral to full supenation, which is fancy way of saying lifting your palm, squeezing, coming down with control. And a big tip for this is don't underestimate the power of this squeeze. Squeeze for a second and then count one Mississippi, two Mississippi for that negative to get that much more out of this movement. But what you want to avoid more than anything is just these following three mistakes. If you do these, you're cheating the motion. You're going to really limit your biceps potential of growth. But before we jump in that, I have a free fat loss guide. If you want to be beach ready, get those abs popping. Put on some new muscle while losing fat. I recommend this guide. It's totally free. I made a 40page guide here to make it as obvious and simple as possible for you to do just that. Lose fat and build muscle. So get that gift is just watching this video. Totally free to you. But now let's jump into the mistakes. First mistake is captain hooking. So if you'll notice here right now when I'm curling, I'm getting really good bicep engagement. What you don't want to do is begin hooking. Like I said, your body's smart and knows how to cheat. The second you hook, you're actually turning this into a front raise, and you're recruiting a lot of your shoulder. So, instead, drop your hands, put them a little bit in front of your torso, and try to fix them to this position. Really try to limit that lift. If on the last rep or two it comes up a smidgen, that is okay. But in general, be hyper aware of this and limit hooking in the movement, as well as limit having your elbows behind. Cuz here, I can only get a half rep. So instead, we want them just in front for a full range of motion as we do that curl. Two is swinging. So people get really upset about this one. People will say, you know, Arnold swung. He said you could swing for your bicep curl, but they're kind of misquing him. What he said is, so if I'm doing my set and I have good form, things are fine. I start to fatigue out, my last rep or two, I go a little bit, oh, just a smidg into that. That's okay. It's very different that this is going to hurt you. these aggressive jerky movements. You don't want to do that. If you need a little bit of aid on the last rep or two to grind through, you can, but do it at your own risk cuz you are opening yourself for injury. We want to try and keep it as satic as we can to that muscle. And be smart there. But really limit swinging. Use a lighter weight. I can promise you my biceps blew up way more when I started humbling, using lighter weights, focusing on those negatives, and really having good contractions. Last and final mistake is not twisting that pinky through with my bicep. You can see my engagement just on a normal lift. The second you add that last little bit of twist, that's where the pinky is so clear, you can really work that bicep all the way through and really get a really nice peak from it. This is the secret to developing a nice massive juicy peak like Mount Everest, if you will. But there, you know, so make sure you're doing that. Follow those mistakes. You got to rewatch this video. Definitely do it. I really hope you enjoyed it. If you did, please smash like. Grab that fat loss ebook. Totally free gift for you. I want you to develop better, see more muscle, see more results. Thanks for tuning in with me today. Peace out.