Dumbbell Bicep Curl

Biceps · Dumbbell · ×2 dumbbells

You hold two: the weight you log is ONE dumbbell's, and volume counts both.

How to do it

Standing or seated, dumbbells at your sides with palms forward. Curl by bending the elbow and, at the top, **turn the palm a little further towards your shoulder**: the biceps also supinates, and that final twist gives it what it is missing. Lower to full extension. You feel biceps and some forearm. The classic mistake is bringing the elbows forward to help.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Forearms

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