This exercise involves standing with a dumbbell in one hand and curling it upwards towards the shoulder while keeping the palm facing downwards. It primarily targets the biceps and forearm muscles.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Targets the brachioradialis muscle in the forearm
- Improves grip strength
- Helps with everyday activities that require forearm strength, such as carrying groceries or opening jars
- Can be done with a variety of weights to increase or decrease difficulty
- Engages the core muscles for stability during the exercise
How to perform
- Stand with your feet shoulder-width apart and hold a dumbbell in one hand with an overhand grip.
- Let your arm hang down at your side with your palm facing your body.
- Slowly curl the weight up towards your shoulder, keeping your elbow close to your body.
- Pause at the top of the movement and squeeze your bicep.
- Lower the weight back down to the starting position in a controlled manner.
- Repeat for the desired number of reps and then switch arms.
FRONT VIEW
BACK VIEW
Biceps
Primary
Forearms
Primary