Type: Strength Training
Primary Muscles: Biceps Brachii
Secondary Muscles: Forearms, Shoulders
Exercise Key Form:
1. Stand tall with a dumbbell in each hand, arms fully extended, palms facing forward.
2. Keep elbows close to your torso as you curl the weights up toward your shoulders.
3. Squeeze the biceps at the top, then lower the dumbbells back down slowly.
4. Maintain a controlled tempo and avoid swinging or using momentum.
NASM-CPT Tip: Keep elbows pinned to your sides and wrists neutral to isolate the biceps more effectively.
Why This Exercise Is Important:
Builds upper arm strength and muscle definition while reinforcing arm control and coordination.
Alternate:
Dumbbell Curl, Standing Bicep Curl, Bicep Curl, Bicep Curls
