Dumbbell Curl: Are you leaning back as you lift?
Keep your torso still and bend only your arms to lift. Do not lean back to create momentum.
How to fix it
- Hold the dumbbells and let your arms hang straight down at your sides.
- Keep your torso still and your elbows at your sides as you lift the dumbbells.
- After lifting, slowly lower the dumbbells back to the starting position.
The app sets the reps for your next set
(For exercises you added to your routine yourself) For example, if you are a beginner and completed all 11 reps in each set with an 8kg dumbbell in each hand as planned in your last workout, the app keeps the weight the same and increases your reps to 12. When you log your sets, GYMKC reads your last set and recalculates the weight and reps for your next set.
Get GYMKC on the App StoreWhich way should your palms face when you grip the dumbbells?
Sources differ slightly. Some suggest starting with your palms facing forward. Others suggest starting with your palms facing your body and rotating them as you lift. Either way, keep your elbows at your sides as you lift.
See this exercise in detail
More on the same body part
Sources
- Augustin F et al., International Journal of Exercise Science (2025)
- Parpa K et al., Muscles (2025)
- Marcolin G et al., PeerJ (2018)
- Oliveira LF et al., Journal of Sports Science and Medicine (2009)
- Mayo Clinic, Biceps curl with dumbbell
- ACE, Exercise Library · Seated Biceps Curl
- ACE, 10-minute Biceps Workout
- ExRx.net, Dumbbell Curl
- U.S. Army, ATP 7-22.02 Holistic Health and Fitness Drills and Exercises
- NCSF, Proper Lifting Technique
- Harvard Health Publishing, Move of the month: Arm curls
This article is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.