Wide Dumbbell Curl

Body region

• Arms

Muscles

Main

• Biceps
• Brachialis

Helps

• Brachioradialis

Holds

• Deltoid
• Rectus Abdominis
• Flexor Carpi Radialis

Equipment

• Dumbbells

Technique

1. Stand tall with a dumbbell in each hand, palms facing forward.
2. Move your arms slightly out from your sides so the dumbbells hang just outside your thighs.
3. Curl the dumbbells up and out, keeping the elbows in the same spot.
4. Lower slowly until your arms are straight.

Cues

• Keep the elbows still and close to the hips.
• Turn the little fingers slightly up at the top.

Common mistakes

• Swinging the torso to lift the weights.
• Letting the elbows drift forward.

Variations

• Lying Wide Dumbbell Curl

Alternatives

• Dumbbell Curl
• Incline Dumbbell Curl