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Biceps · Intermediate

Dumbbell Elevator Bicep Curl

Biceps curl with deliberate low, middle, and top pauses on both the lifting and lowering phases.

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Dumbbell Elevator Bicep Curl demonstration

Exercise overview

Training details

BicepsForearms

Equipment

Dumbbell

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand tall with a dumbbell in each hand, palms facing forward, elbows close to your ribs, and shoulders relaxed.
  2. 02Curl the dumbbells to the first low stopping point and hold briefly without swinging your torso.
  3. 03Continue to a higher middle position, pause again, and keep your wrists straight.
  4. 04Complete the curl to the top, then lower through the same middle and low stops with equal control.
  5. 05Return to full elbow extension before repeating, keeping every elevator stop deliberate and motionless.

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Variations

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Alternatives

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