Arnold Curls

Developing the Muscles of the Biceps

Back to the Muscle Group

1)      To begin, grasp a dumbbell in one hand and allow it to hang down towards the floor.


2)      For support place your free hand on the knee of the same side as you slightly crouch over to create clearance for the dumbbell.


3)      Start by curling the dumbbell

upwards as your keep your

elbow stationary.


4)      Refrain from swinging or using momentum during this exercise.


5)      Raise the dumbbell up until you’ve reached your maximum contraction

and slowly lower the dumbbell back to the starting position to complete one repetition.

*You can also bring the dumbbell upwards in line with your arm to add a different variations to the exercise.


Muscles Worked: