Arm & Knee Drive Curl
Sculpt your arms & boost cardio! This dynamic move combines bicep curls with knee drives for a full-body burn. Get stronger with every rep!
The Arm & Knee Drive Curl mainly works the biceps and core, with help from the shoulders. You'll need: dumbbells.
Required Equipment
Arm & Knee Drive Curl Muscles Worked
Primary
Biceps (biceps brachii); Hip Flexor (iliopsoas)
Secondary
Front Shoulder (anterior deltoid); Abdominals (rectus abdominis)
Arm & Knee Drive Curl Variations and Alternatives
How to do the Arm & Knee Drive Curl
Start standing with feet shoulder-width apart, arms at your sides. If you're using weights, hold a dumbbell in each hand with palms facing forward.
Begin by performing a bicep curl: bend at the elbows and lift your hands towards your shoulders.
As you curl your arms, simultaneously drive one knee up towards your chest.
Lower your arms and foot back to the starting position.
Repeat the curl with a knee drive on the opposite leg.
Continue alternating legs with each arm curl.
Focus on keeping your core engaged and maintain balance throughout the movement.
Perform for the desired number of repetitions and sets, or for a set duration.
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Arm & Knee Drive Curl FAQs
What muscles does the Arm & Knee Drive Curl work?
The Arm & Knee Drive Curl mainly works the biceps and core, with help from the shoulders. The main muscles are the biceps brachii and iliopsoas.
What equipment do you need for the Arm & Knee Drive Curl?
Dumbbells.
What workout day should the Arm & Knee Drive Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Arm & Knee Drive Curl variations and alternatives?
Similar exercises include the Bicep Front Step Curl, Side-Step Arm Curl, Arms Circles Knee Raise and Dumbbell Across-Body Hammer Curl.
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