Frames from Coach Cole's demo in the Corebound videos.
Setup
Stand tall with a dumbbell in each hand, arms straight, palms facing forward and elbows close to your sides.
Step by step
- Elbows pinned by your sides, palms up.
- Curl up without swinging.
- Lower all the way, slowly.
Cole's tip
Pin your elbows to your sides like they’re holding a newspaper. If they move, the shoulders are cheating.
Common mistakes
- Swinging the body.
- Elbows drifting forward.
- Half reps.
Make it easier or harder
Easier option
Lighter, or alternate arms.
Harder option
3-second lowering.
Variations in the programs
Hammer Curl
In Weights
- Palms face each other, thumbs up
- Elbows stay by your sides
- Lower slowly to straight arms
Easier: Lighter, or alternate arms · Harder: 3-second lowering
Safety
- Lower all the way under control.
- Stop if you feel sharp or joint pain, numbness or tingling, chest pain, dizziness or unusual breathlessness. Effort and muscle burn are normal; pain is not.
If you have an injury or medical condition, check with your doctor before trying a new exercise. This guide is general education, not medical advice.
