Side-To-Side Bicep Curl
Sculpt amazing biceps! This variation targets different muscle fibers for a more complete, effective workout.
The Side-To-Side Bicep Curl mainly works the biceps, with help from the forearms. You'll need: dumbbells.
Required Equipment
Side-To-Side Bicep Curl Muscles Worked
Primary
Biceps (biceps brachii)
Secondary
Forearm Flexor (brachioradialis); Inner Forearm (wrist flexors)
Side-To-Side Bicep Curl Variations and Alternatives
How to do the Side-To-Side Bicep Curl
Stand with your feet shoulder-width apart, knees slightly bent, and core engaged.
Hold a dumbbell in each hand with an underhand grip (palms facing up) and let your arms hang by your sides.
Start by curling one dumbbell up to your shoulder while keeping your elbow close to your body. Perform this motion in a controlled manner, focusing on contracting your bicep.
Slowly lower the dumbbell back to the starting position.
Repeat the curl with the opposite arm, alternating from one arm to the other after each repetition.
Continue to alternate arms for the desired number of repetitions, ensuring you maintain good form throughout.
Keep your torso stationary during the curls and avoid using momentum to lift the weights.
Ensure to perform this exercise with an appropriate weight that challenges your muscles while still allowing you to maintain proper form.
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Side-To-Side Bicep Curl FAQs
What muscles does the Side-To-Side Bicep Curl work?
The Side-To-Side Bicep Curl mainly works the biceps, with help from the forearms. The main muscles are the biceps brachii.
What equipment do you need for the Side-To-Side Bicep Curl?
Dumbbells.
What workout day should the Side-To-Side Bicep Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Side-To-Side Bicep Curl variations and alternatives?
Similar exercises include the Arm & Knee Drive Curl, Alternating Barbell Bicep Curl, Bicep Front Step Curl and Bodyweight Side-Lying Bicep Curl.
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