Pronated Dumbbell Curls


Level:

Intermediate

Type:

Isolated

Main Muscle:

Biceps

Secondary Muscle:

Forearm

Equipment:

Dumbbells

Instructions:

1) Stand with your feet shoulder width apart with a slight bend in your knees. Grab a pair of dumbbells with your palms facing down.


2) Curl the dumbbells towards your shoulders. Make sure that you only bend your elbow when raising the dumbbells and you do not move your shoulder.


3) Slowly lower the weight back to your starting position.


Tips:

- Do not fully extend your elbow at the start of the exercise to ensure that you're applying constant tension.

- Do not swing your body to help curl the weight. Focus on using your biceps as much as possible.