A bicep exercise that targets the brachialis, an often-neglected muscle that can push your biceps up more.
- +Works the forearms and biceps
- +Great for grip strength
- +Easy to incorporate into any workout
- –Can strain wrists if not done properly
- –Not the most effective exercise for targeting large muscle groups
- –Requires careful technique to avoid injury
This exercise targets:
–
Forearms
–
Biceps
Ratios are approximate and can vary depending on form and technique.
How to perform
- Stand or sit tall, holding dumbbells at your sides
- Use an overhand grip (palms down); keep wrists straight
- Tuck elbows to your sides; relax your shoulders
- Curl the dumbbells up by bending your elbows only
- Stop around forearms just past 90°; squeeze briefly
- Lower slowly to the start; don’t lock out hard
- Move smoothly; no swinging or wrist curling
- Choose light–moderate weight; aim for 10–15 controlled reps