A bicep and forearm exercise that allows for alternate arm work, offering a more balanced muscle stimulation.
- +Works on biceps and forearms
- +Helps improve grip strength
- +Ideal for isolating each arm individually
- –Incorrect form can lead to arm strain
This exercise targets:
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Biceps
–
Forearms
Ratios are approximate and can vary depending on form and technique.
How to perform
- Stand tall, feet hip-width, core braced, shoulders back
- Hold dumbbells at your sides with a neutral “hammer” grip (palms facing in)
- Keep elbows tucked to your ribs and wrists straight
- Curl one dumbbell up, thumb leading, without swinging your torso
- Squeeze at the top when forearm is vertical; don’t let the shoulder hike
- Lower slowly for 2–3 seconds to full extension
- Alternate arms, maintaining posture and control throughout