Technique
Stand with dumbbells at your sides, palms facing forward. Curl the dumbbells while rotating your wrists so palms face up at the top of the movement, then lower with control.
A bicep curl variation that incorporates rotation to target the brachialis and brachioradialis muscles while improving forearm strength and grip.
Stand with dumbbells at your sides, palms facing forward. Curl the dumbbells while rotating your wrists so palms face up at the top of the movement, then lower with control.
Stand with feet shoulder-width apart, holding dumbbells at your sides with palms facing forward.
Return to starting position with palms facing forward.
Control the rotation, keep elbows steady, engage biceps, maintain form
Swinging momentum, not controlling rotation, poor elbow position, rushing movement
Increase weight, add tempo variations, perform single-arm, try different grips
Use lighter weight, reduce range, focus on form, perform seated
Maintain proper form to avoid elbow strain. Keep elbows steady throughout. Stop if you experience elbow or wrist pain.