Athlete Biceps Standing Dumbbell Curl with Twist

Standing Dumbbell Curl with Twist

Exercises - Biceps
Written by 2 Athletes   

Standing Dumbbell Curl with Twist Basics

Primary muscles worked: Biceps

Synergist Muscles: Forearms

Mechanics: Isolation

Equipment: Dumbbells

How To Perform The Standing Dumbbell Curl with Twist

  • First grab a pair of dumbbells and assume a standing position, with your arms to the side of your body, and your palms facing the body as well.
  • Next, curl the weights up towards your shoulder in an arc like path.
  • As you bring the weight up, slowly turn your wrists so that your palms face the ceiling. This should occur about halfway through the lift.
  • Once the weight is about two to three inches from your shoulders, you may return the weight to starting position, rotating about halfway through so that the original starting position is reached.

Standing Dumbbell Curl with Twist Tips

  • Your elbows should stay tight against your body to ensure your shoulder does not over compensate during the lift.
  • Also, do not swing the weight or arch the back. Both of these maneuvers may cause increased strain on your back and could lead to injury.

Standing Dumbbell Curl with Twist and Sports Application

The standing dumbbell curl with twist is excellent for creating strength in the bicep which can be transitioned in to movement of the wrist. Overall, athlete's can utilize the standing dumbbell curl with twist to double as a great total bicep exercise with forearm training. This is excellent if training time is limited and multiple muscles need worked in short periods of time.