Kneeling Dumbbell Curl

Body region

• Arms

Muscles

Main

• Biceps
• Brachialis

Helps

• Brachioradialis
• Flexor Carpi Radialis

Holds

• Deltoid
• Rectus Abdominis
• Gluteus Maximus

Equipment

• Dumbbells

Technique

1. Kneel on a mat with knees hip-width apart and hips extended, so your body is upright from knees to head.
2. Hold a dumbbell in each hand with arms hanging and palms facing forward.
3. Curl the dumbbells toward your shoulders while the elbows stay at your sides.
4. Lower slowly until the arms are straight.

Cues

• Squeeze your glutes to keep the hips from sinking back.
• Kneeling takes away leg drive, so keep every rep strict.

Common mistakes

• Sitting back toward the heels.
• Leaning back to swing the weights up.

Alternatives

• Dumbbell Curl
• Hammer Curl