Type of exerciseIsolation

Muscles usedNone


Varying training methods, angles and weights within the same exercise is very beneficial for working in depth and on all segments of a muscle.

Here, it is a variant of the classic biceps curl, we alternate the simultaneous and alternating work, unilateral with different angles of work on the concentric phase. Isolation of the biceps, background reinforcement and strength work, here is a complete movement.

Follow these instructions for the neutral dumbbell curl

  • 1. Have two dumbbells in each hand in neutral grip (hands facing each other).
  • 2. Standing upright, with flat back, feet at pelvis width, and knees slightly bent, raise dumbbells up to elbow height.
  • 3. Then return to the starting position and continue your series by repeating the movement the number of times defined for this series.
  • 4. Make the same movement unilaterally (one arm) the number of times defined, then change sides.
  • 5. Finish your exercise always in unilateral by varying the angle of draw.

You can follow these tips, advice and techniques to go further on the neutral dumbbell curl

  • 1. Keep your eyes in front of you to help you stay upright and protect your neck.
  • 2. Do not overtighten the dumbbells so as not to overload your forearms and focus on your biceps.
  • 3. Take between 30 and 45 seconds of breaks after performing 8 to 12 repetitions on each set.
  • 4. Do not repeat this entire exercise more than twice to avoid overtraining your biceps.
  • 5. Execute the movement in full amplitude, but do not stretch your arms to the maximum during the eccentric phase (descent) of the movement.
  • 6. Keep your elbows as close to your body as possible.
  • 7. Do not swing, stay sheathed, your bust fixed and your legs firmly anchored to the ground. Do not take a swing.

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