Lesson Plan : How to Do a Proper Dumbbell Curl
Teacher Name: | Jonathan Robinson |
Grade: | Grade 11-12 |
Subject: | PE and Health |
Topic: | Performing a dumbbell curl with proper form. |
Content: | Weight/resistance training, PE, health and fitness, best practice |
Goals: | Successfully performing a dumbbell curl with proper form. |
Objectives: | - Choosing a weight that's right for you - Properly positioning hands and arms - Performing a basic, proper curl, and what muscles it works - Variations of the curl and how they affect the biceps |
Materials: | Step-by-step written and video guides w/ detailed instruction. |
Introduction: | The dumbbell curl is a staple exercise in weight/resistance training. Everyone does them in some form or another. With this course, we will begin with the basic curl, and then go into some detail about other variations and what muscles they work. |
Development: | To begin, you must choose a dumbbell weight that's right for you. If you've never lifted weights before, it is recommended that you start with a light weight (5 or 10 lbs at most). For more proficient users, try a few different weights until you find one that you are comfortable lifting for 8 to 10 repetitions. Next, you want to pick up a weight in each hand and hold them to your sides, arms relaxed. Now tense up your arms by squeezing slightly on the grips with your hands, rotate the dumbbells so that your fingers are facing up towards you, and lift. Focus on using your bicep (the muscle just above your forearm that connects from the pleat in your arm to your shoulder. By focusing on which muscle you want to work, you'll often have more success at making it work the hardest. As this is meant to be an isolated exercise (one that focuses primarily on the bicep), you want to ensure that you're not allowing yourself any leeway; focus on the bicep's motion, don't slouch, and bring the dumbbells all the way up from your sides until they've traveled almost 180 degrees from the start position at your sides. If you can't do this, you need to lower the weight you're working with. Aim for 8 to 12 repetitions. If you can do more than that, consider increasing the weight until it's a challenge. Overloading the muscles with higher weight will cause them to grow more quickly in size (don't overdo it, though). |
Practice: | As with any weight training, at the beginning, your muscles will not be attuned to the exercise. You will need to repeat the motion hundreds of times before your mind develops the more permanent muscle-memory firing pattern on its own. During this time, you want to avoid going too heavy on the weight, because if you don't exercise proper form at the start, you'll have to relearn the motion (which takes much longer than the initial curve). |
Accommodations: | If you have any pain in your joins, consider wearing a band over them (wrist, elbow). |
Checking For Understanding: | Perform 3 sets or 8 to 12 reps (one set of 8 to 12 repetitions and then take a short 30 second break). |
Closure: | The dumbbell curl is a renowned exercise in the weight-lifting world, and committing to the activity with proper form is key. With the completion of this course, you should now be able to successfully perform a set of 8 to 12 repetitions with a weight that is just challenging enough to keep you struggling—all while keeping proper form throughout to avoid injury and working the correct muscles. |
Evaluation: | - Increase the load (how much weight you can handle after each session) - Gradual improvement of form and stance while performing the exercise |
Teacher Reflections: | It is advised that you seek out other variations of this staple exercise. It does a great job at working the bicep and some of the forearm, but it can be even more effective with some minor tweaking here and there. |
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