Rotating Bicep Curl
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This basic isolation move combines the supine curl and hammer grip bicep curl. It's an excellent way to work both your biceps and forearms simultaneously. The rotating bicep curl is ideal for beginners and pro lifters alike, and has several variations. It can be done from a standing or sitting position.
How to do it
- 1Stand up straight or sit on a bench, holding a dumbbell in each hand. Your arms should hang at your sides.
- 2Bring the weights up half way through the curl.
- 3As you lift the dumbbells, rotate the palm of your hands until they are facing forward. Squeeze your biceps hard.
- 4Bring the weights to shoulder level. Only the forearms should move.
- 5Slowly return to the starting position.
⚠️ Common mistakes
- Not squeezing your biceps
- Not twisting your palms back when you lower the weights.
Now you know how it is done. In the app it joins the other exercises and becomes a multi-week plan.
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