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Biceps · Intermediate

Dumbbell Arnold Curl

Bilateral dumbbell curl that moves from a neutral hand position toward supination as the elbows flex.

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Dumbbell Arnold Curl demonstration

Exercise overview

Training details

BicepsForearms

Equipment

Dumbbell

Sets × reps

3 × 12

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Stand tall with a dumbbell in each hand, arms straight, and palms initially facing your thighs or slightly inward.
  2. 02Keep your elbows close to your sides and begin curling without swinging your torso.
  3. 03Rotate your forearms gradually so your palms face upward as the dumbbells approach your shoulders.
  4. 04Squeeze your biceps briefly at the top while keeping your wrists straight and shoulders relaxed.
  5. 05Lower the dumbbells slowly while reversing the rotation to the starting hand position.

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Variations

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Alternatives

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