This exercise involves sitting on a bench with dumbbells in each hand and curling them up towards the shoulders with a neutral grip (palms facing each other). It primarily targets the biceps and forearms.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Targets the brachialis muscle, which is located underneath the biceps and helps to give the arm a more defined look
- Helps to improve grip strength and forearm development
- Allows for a greater range of motion compared to traditional bicep curls
- Can be performed with lighter weights, making it a great exercise for beginners or those with wrist or elbow pain
- Can be easily modified by changing the grip or using different types of dumbbells
How to perform
- Start by sitting on a bench with your back straight and your feet flat on the ground.
- Hold a dumbbell in each hand with your palms facing each other and your elbows resting on your thighs.
- Slowly curl the dumbbells up towards your shoulders, keeping your elbows stationary and your palms facing each other.
- Pause for a moment at the top of the movement, squeezing your biceps.
- Slowly lower the dumbbells back down to the starting position, keeping your elbows on your thighs.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Biceps
Primary
Forearms
Primary