Strength / Dumbbell
A unilateral dumbbell curl with a neutral grip that keeps the working elbow close to the torso while the brachialis and brachioradialis flex the elbow.
Dumbbell
intermediate
isolation
Stand with your feet about hip-width apart and hold one dumbbell at your side with the palm facing inward.
Brace your trunk and keep the working upper arm beside your ribs as the arm hangs straight.
Curl the dumbbell toward your shoulder without rotating the palm or swinging the torso.
Squeeze the elbow flexors at the top, then lower the dumbbell under control until the arm is straight.
Complete the repetitions on one side, then switch arms and repeat.
Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.
Shared primary muscles
