Barbell Drag Curl
Forearms·Barbell·Intermediate·Compound
Exercise guide
Dumbbell Arnold Curl
The Dumbbell Arnold Curl targets the biceps by combining a curl with wrist rotation to increase muscle engagement through a fuller range of motion.
Category
Strength
Difficulty
Intermediate
Movement
Compound
Bodyweight
No
How to
How to do the Dumbbell Arnold Curl
- 01
Stand upright holding a dumbbell in each hand with palms facing your body.
- 02
Keep your elbows close to your sides.
- 03
Begin curling the dumbbells upward while rotating your palms to face forward.
- 04
Squeeze your biceps at the top of the movement.
- 05
Lower the dumbbells slowly while rotating your palms back toward your body.
- 06
Repeat with controlled movement.
Performance tips
Cues that matter
- Rotate your wrists smoothly during the curl
- Keep your elbows fixed at your sides
- Control the lowering phase to maintain tension
Common questions
Frequently asked
What muscles does the Dumbbell Arnold Curl work?
The Dumbbell Arnold Curl primarily targets the Biceps. Supporting muscles include Forearms, Shoulders.
Is the Dumbbell Arnold Curl a compound or isolation exercise?
The Dumbbell Arnold Curl is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Dumbbell Arnold Curl?
You need the following equipment: Dumbbells.
What difficulty level is the Dumbbell Arnold Curl?
The Dumbbell Arnold Curl is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.
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