A curl variation that works both the biceps and forearms in one movement.
- +Works both biceps and forearms
- +Can be performed anywhere
- +Good for improving grip strength
- –Can strain wrists if not done properly
- –Complex movement may be challenging for beginners
This exercise targets:
–
Biceps
–
Forearms
Ratios are approximate and can vary depending on form and technique.
How to perform
- Stand tall, core braced, shoulders down; hold a dumbbell in each hand
- Start with palms facing up (supinated), elbows tucked by your sides
- Curl the dumbbells up smoothly without swinging
- At the top, pause and rotate wrists so palms face down (pronated)
- Lower the dumbbells slowly with palms down, controlling the descent
- At the bottom, rotate back to palms up and repeat
- Keep elbows close and wrists straight; use a weight you can control
- Breathe out on the curl up, breathe in on the way down