Elbows swing forward on every curl
Anterior delt assists; bicep loses the isolated stimulus.
Overactive muscles
Anterior deltoidUpper trapezius
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗Pull · Upper Body
Alternating Dumbbell Curl
Coaching cues
- Stand with dumbbells at sides; curl one arm at a time
- Supinate the wrist as you curl — palm faces up at the top
- Lower fully before curling the opposite arm
- Elbows stay pinned at the sides throughout
Common faults 2
Trunk rocks side to side with each alternating rep
Erectors and lateral trunk generate momentum; biceps are underloaded.
Overactive muscles
Erector spinaeQuadratus lumborum
Corrective work
Foam RollErector spinae↗StretchQL side-bend stretch↗