This exercise involves holding a dumbbell in each hand and curling them up towards your shoulders, with your elbows staying close to your body. It primarily targets the biceps and forearms.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Targets the biceps and forearms
- Improves grip strength
- Helps to develop upper arm muscles
- Can be done with a variety of weights to increase or decrease intensity
- Can be easily modified for individuals with wrist or elbow pain
How to perform
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing forward.
- Bring the dumbbells up to your shoulders, keeping your elbows close to your body.
- Slowly curl the dumbbells up towards your head, keeping your elbows stationary.
- Pause at the top of the movement and squeeze your biceps.
- Lower the dumbbells back down to your shoulders in a controlled manner.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Biceps
Primary
Forearms
Primary