A variation on the bicep curl that engages the forearms more heavily.
- +Works on biceps and forearms
- +Helps improve grip strength
- +Can be done with dumbbells or a cable machine for variation
- –Incorrect form can lead to arm strain
This exercise targets:
–
Biceps
–
Forearms
Ratios are approximate and can vary depending on form and technique.
How to perform
- Stand tall, feet hip-width, core braced, shoulders down and back
- Hold dumbbells at your sides with a neutral grip (palms facing in)
- Keep elbows tight to your torso; shoulders still; wrists straight
- Curl the weight up without rotating the wrist until forearm is near vertical
- Pause and squeeze at the top
- Lower slowly to full extension with control (don’t lock out)
- Exhale up, inhale down; avoid swinging or leaning