Common Mistakes

Going Too Fast

Concentrate on proper form rather than rapid execution. Lift the weights with a smooth motion, taking as much time to lower the weight as you do to lift it. Lowering the weight slowly (eccentric portion) may help you build more muscle, making the most of your time in the gym.²

Improper Elbow Position

The position of your elbows should remain close to the side of your body, and only the lower arm should move until the top end of the movement when your elbows will rise so that you can complete the full range of motion. If you notice your elbows moving away from your torso or swinging behind the body, you are probably lifting too much weight.

Using Momentum

Don’t recruit the shoulders or torso to swing the weights up when doing the dumbbell curl. This can feel like a swinging, twisting, or heaving movement. Do not allow your hips to hinge or your lower body to assist the movement in any way. Try to keep your elbows at your sides until they come up at the top of the movement to complete the full range of motion.

Concentrate on maintaining a tall, upright spine and a tight core. Keep the shoulders relaxed and watch that they don't move forward to initiate the movement. Choose lighter weights or reduce the number of repetitions if this occurs.