Type of exerciseIsolation

Muscles usedBiceps


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, reinforcement of background and work of force, here is a complete movement.

However, let's focus on the forearms. Here the brachio-radial is strongly engaged to raise the dumbbell and especially up to the height of the elbow.

Follow these instructions for the neutral dumbbell curl

  • 1. Have two dumbbells in each hand in neutral (face-to-face) hands.
  • 2. Standing upright, with flat backs, 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. When climbing, bring the dumbbell to your opposite pectoral.

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 30 to 45 seconds to pause 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 chained, your bust fixed and your legs firmly anchored to the ground. Do not take a swing.

Here is the variant of the neutral dumbbell curl

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