Exercise cues/tips:

• Start in standing with a single dumbbell held for the targeted arm

• Begin holding the dumbbell with the palm facing towards the body

• As you curl the dumbbell up by flexing at the elbow, rotate the forearm so the palm is still facing the body at the top of the curl

• Reverse these steps and control the eccentric phase down

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Muscle groups targeted:

• Biceps

• Brachialis

• Brachioradials

 

Exercise progression:

• Bilateral dumbbells or slow tempo of concentric/eccentric phases

 

Exercise regression:

• Hammer curls

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