How to:
- Sit holding a dumbbell in each hand with arms hanging down and the palms of the hands facing the body
- Inhale and bend the elbow, rotating the palm up before the forearm reaches horizontal
- Continue by raising the elbow at the end of the movment
Three ways to execute curls:
- Emphasize biceps:
- Down: palms in toward body
- Up: palms tward face
- Work Brachioradialis:
- Down: palms in toward body
- Up:palms facing in
- Work mainly Biceps Brachii and Brachialis:
- Down: palms forward
- Up: palms toward face
Primary muscles:
- Biceps Brachii
- Brachioradialis
- Brachialis
- Anterior Deltoid
This exercise takes the biceps through its complete range of motion, wich includes flexion, protraction and supination.