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Biceps · Intermediate

Dumbbell Around-the-World Biceps Curl

Biceps curl following a controlled outward semicircular path rather than a straight sagittal curl path.

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Dumbbell Around-the-World Biceps 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 at your sides, palms facing inward, and elbows close to your torso.
  2. 02Curl the dumbbells outward and upward in a wide semicircular path rather than bringing them straight forward.
  3. 03Continue the arc until the dumbbells approach shoulder height and your palms rotate toward you.
  4. 04Pause briefly with the biceps contracted without lifting your elbows or shrugging.
  5. 05Reverse the wide arc to lower the dumbbells smoothly back to your sides.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationDumbbell Arnold CurlRelated variationDumbbell Seated Curl

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

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