Exercise description of the standing dumbbell curl with twist.  Learn about the standing dumbbell curl with twist with video and pictures.  Also learn how the standing dumbbell curl with twist can increase your sports performance.

Primary muscles worked:  Biceps

Synergist Muscles:  Forearms

Mechanics:  Isolation

Equipment:  Dumbbells

How to perform the exercise:  The standing curl with a twist is performed by first grabbing a pair of dumbbells and standing straight with arms to the side of the body with the palms facing the body as well. Next, the athlete will curl the weights up towards the shoulder in an arc like path. As the athlete brings the weight up, the athlete will slowly turn the wrists so that their palms will face the ceiling. This should occur about halfway through the lift. The elbows should stay tight to the athlete's body, and the athlete should not swing the weight or arch the back. Once the weight is about two to three inches from the shoulders the athlete may return the weight to starting position, rotating about halfway through so that the original starting position is reached.

Spotting the exercise:  To spot the standing dumbbell curl with twist, the spotter should stand in front of the athlete, and if the athlete begins to struggle the spotter should apply upward force on the athlete's wrists to help them through the lift.

Sport specific 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.