210 kcal
Dumbbell, Resistance Band, Preacher Curl Bench, Pull-Up Bar
—
Biceps, Triceps
6 min
A classic standing dumbbell curl variation using a neutral (thumbs-up) grip to emphasize the biceps—especially the brachialis—for thicker-looking arms while keeping wrists in a strong position.
Step 1
Stand tall with a dumbbell in each hand at your sides and your thumbs pointing forward. Keep your chest up, ribs down, and elbows pinned close to your torso. Brace your core and let the weights hang still without swinging.
Step 2
Stand tall while curling the dumbbells upward until your hands are near shoulder height, keeping your thumbs up the whole time. Keep your elbows tight to your sides and avoid leaning back or swinging. Squeeze your biceps hard at the top for a brief pause.
Step 3
Stand tall with the dumbbells lowered under control back to your sides. Let your arms fully straighten without locking your elbows hard. Reset your posture and repeat with smooth, swing-free reps.
