Dumbbell Standing Wide Bicep Curl
Target the short head of your biceps with the Dumbbell Standing Wide Bicep Curl. This external rotation increases muscle tension for a more complete, sculpted arm workout.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Setup
Stand tall with feet shoulder-width apart.
Hold a dumbbell in each hand with your arms fully extended at your sides.
Crucial distinction: Instead of keeping your palms facing inward or forward, rotate your arms so your palms face away from your body, then angle your hands outward so they are wider than your hips.
Movement
Keeping your elbows glued to your sides and your torso stationary, curl the weights upward in an arc while maintaining this wide, externally rotated hand position.
Focus on squeezing your biceps at the top of the movement.
Slowly lower the weight back down to the starting position with control, ensuring you do not lock your elbows fully at the bottom to maintain constant tension on the muscle.