This exercise involves holding a dumbbell with a close grip and curling it towards your chest, targeting the biceps muscles. It is a great isolation exercise for building arm strength and size.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Targets the biceps brachii muscle, helping to increase arm strength and size
- Engages the brachialis muscle, which can help to improve overall arm definition
- Allows for a greater range of motion compared to traditional bicep curls, which can lead to better muscle activation
- Can be performed with relatively light weights, making it a good option for beginners or those with limited access to heavy weights
- Can be easily modified by changing the grip width or using different types of dumbbells (e.g. hexagonal or adjustable)
How to perform
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing inward towards your body.
- Bring the dumbbells up to your chest, keeping your elbows close to your sides.
- Slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Biceps
Primary
Forearms
Primary