Dumbbell Twisting Curl
Twist your way to bigger biceps! The Dumbbell Twisting Curl adds a unique rotation for maximum muscle engagement.
The Dumbbell Twisting Curl mainly works the biceps, with help from the core. You'll need: dumbbells.
Required Equipment
Dumbbell Twisting Curl Muscles Worked
Primary
Biceps (biceps brachii); Side Biceps (brachialis)
Secondary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Dumbbell Twisting Curl Variations and Alternatives
How to do the Dumbbell Twisting Curl
Stand with feet shoulder-width apart, knees slightly bent, and hold a dumbbell in each hand with a pronated grip (palms facing down).
Keep your elbows close to your body and your back straight.
Begin by lifting the dumbbells toward your shoulders, keeping your wrists straight and elbows stationary.
As the dumbbells approach shoulder level, rotate your wrists so that your palms face up (supinated grip) by the top of the movement, effectively turning it into a regular bicep curl.
Squeeze your biceps at the top of the curl for a second.
Slowly lower the dumbbells back to the starting position, rotating your wrists back to a pronated grip as you go.
Repeat for the desired number of repetitions and sets.
Note: Make sure to control the movement throughout the exercise and avoid swinging your arms or using momentum to lift the weights.
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Dumbbell Twisting Curl FAQs
What muscles does the Dumbbell Twisting Curl work?
The Dumbbell Twisting Curl mainly works the biceps, with help from the core. The main muscles are the biceps brachii and brachialis.
What equipment do you need for the Dumbbell Twisting Curl?
Dumbbells.
What workout day should the Dumbbell Twisting Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Twisting Curl variations and alternatives?
Similar exercises include the Dumbbell Prone Incline Twist Curl, Dumbbell Zottman Curl, Dumbbell Reverse Bent-Over Fly to Hammer Curl and Dumbbell Reverse-Grip Bicep Curl.
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