This exercise involves holding dumbbells in each hand and curling them up one at a time towards the shoulders, alternating between arms. It primarily targets the biceps muscles.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Targets the biceps muscles, helping to increase strength and size
- Improves grip strength and forearm muscles
- Allows for unilateral training, helping to correct muscle imbalances
- Can be performed with a variety of weights and equipment, making it accessible for all fitness levels
- Engages the core muscles for stability and balance
How to perform
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing forward.
- Keep your elbows close to your sides and curl one dumbbell up towards your shoulder while keeping your forearm vertical.
- Pause at the top of the movement and squeeze your bicep.
- Lower the dumbbell back down to the starting position and repeat with the other arm.
- Continue alternating arms for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Biceps
Primary
Forearms
Primary