Dumbbell Half Bicep Curl

Setup

• Stand with feet shoulder-width apart, holding a dumbbell in each hand with a neutral or supinated grip (palms facing forward).

• Keep your core engaged and your shoulders back to maintain good posture throughout the exercise.

Movement

• Begin with your arms fully extended at your sides.

• Slowly curl the dumbbells upward, focusing only on the bottom half of the movement.

• Stop once your forearms reach a position parallel to the floor (approximately 90 degrees).

• Squeeze your biceps at the peak of this partial range for a second.

• In a controlled manner, slowly lower the weights back to the starting position with your arms fully extended.

• Avoid using momentum by keeping your elbows glued to your sides during the entire set.