DB Bench Curl
Push/PressbilateralBeginner
Equipment Needed
Dumbbell
Target Muscle Group
Arms
Primary Goal
Resistance
Measurable KPI
Weight (Higher is Better)
UNLOCK FULL WORKOUT LOGGING & CUES
Log sets, reps, velocity metrics, and access 540+ periodized workouts in the NF1 app.
Instructions & Biomechanical Cues
1. Adjust a bench to a slight incline and lie face down on it with a dumbbell in each hand, letting your arms hang straight down. 2. Keep your elbows close to your body and palms facing up as you prepare to curl the weights. 3. Curl the dumbbells upward toward your shoulders, focusing on squeezing your biceps as you lift. 4. Hold the top position for a moment, ensuring your elbows remain stationary and your wrists are straight. 5. Slowly lower the dumbbells back to the starting position, maintaining control, and repeat for the desired number of repetitions.",
