Dumbbell Twist Curl

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Watch Dumbbell Twist Curl

Technique

How to perform Dumbbell Twist Curl

1. Stand with a dumbbell in each hand and your arms beside your torso, palms facing your thighs.
2. Slide each hand toward its thumb-side end plate so your thumb is next to the plate and more handle remains beyond your little finger.
3. Keep your wrists straight and your upper arms beside your torso as you bend your elbows to curl the dumbbells.
4. Turn your forearms from neutral toward palms-up as you lift, raising the longer little-finger-side lever against gravity.
5. Finish the curl without swinging your torso or driving your elbows forward.
6. Lower under control and reverse the forearm turn so your palms face your thighs again at the bottom.

Programming relevance

Muscles involved

Primary targets: Biceps Brachii Long Head, Biceps Brachii Short Head.